PRE: EMOTM x 10: Odd Minutes: 3 Front Squats (185/135), Even Minutes: 0:40 Bar Muscle-Up/C2B/Pull-up Practice

WOD: For time: -200/150m Row -16 Box Step-ups (24/20) -8 Plate G2O (45/35) -4 Burpees to Plate

-300/250m Row -16 Box Step-ups -8 Plate G2O -4 Burpees to Plate

-500/450m Row -16 Box Step-ups -8 Plate G2O -4 Burpees to Plate

-300/250m Row -16 Box Step-ups -8 Plate G2O -4 Burpees to Plate

-200/150m Row -16 Box Step-ups -8 Plate G2O -4 Burpees to Plate

POST: 3 Rounds: 15 V-ups, 0:30 Side Plank/side, 0:30 Seated Forward Fold

PRE: Movement Standards

WOD: Partner Day! For time: 14 Rounds:

-2 Back Squats (225/155)

-6 Burpee Wall Overs (48/40)

-10 Handstand Push-Ups

-30 DU (x2 Singles)

*After round 8, complete 3/2.5 mile Bike.

POST: Mobility

PRE: 5 Rounds, on the 1:30: 5-5-4-4-3:Bench Presses, 15 Banded Good Mornings

WOD: For time: 3 Rounds:

-850/720m Row/Ski

-30 Wall Balls (20/14)

-30 Knees to Elbow

POST: 3 Sets: 10 GHD Hip Extension Plate Row + Press, 15 Hollow Rocks