PRE: Movement Standards

WOD: Partner Day! For time: 2 Rounds:

-100/85 Cal Row

-75/64 Cal Bike

-50/42 Cal Ski

-50 Burpee Shuttle Runs (Burpee + 25' Run = 1)

*Partners alt. work and 1 Round of: 8 DB Bench Presses (50/35), 10 Toes-to-Bar.

POST: 2 Rounds: 0:30 Hollow Hold, 0:30 Child’s Pose, 0:30 Couch Stretch/side, 0:30 Supine Overhead Floor Stretch

PRE: 4 Sets: 50′ Yoke Carry, 4 Dead Ball Cleans Over Yoke, 50′ Yoke Carry

WOD: 5 Rounds, On the 3:45:

-20/15 Cal Row

-50 DU (x2 Singles)

-7 Front Squats (225/155)

POST: 3 Rounds: 0:20 L-Sit Hold (Parallettes or Rings), 12 Alt. DB Curls, 0:45 Wall Hip Opener, 0:20 Lat Stretch

PRE: EMOTM x 10: Minutes 0–5: Every minute on the minute: 3 Handstand Push-Ups, then 1 Pegboard Climb or 0:20 Chin-Over-Bar Hold, Minutes 5–10: Every minute on the minute: 1 Wall Walk, then 1 Complex: 1 Chest-to-Bar Pull-Up, 1 Strict Pull-Up, 1 Kipping Pull-Up, 1 Chest-to-Bar Pull-Up

WOD: AMRAP 16:

-10/8 Cal Ski

-10 Alternating Pistols

-8 V-Ups

-6 Hang Clean & Jerks (115/85)

POST: 3 Rounds: 0:10 Ring Support Holds, 10 Copenhagen Side Plank Raises (5/side), 0:15 Kneeling RB Pallof Hold/side