PRE: Movement Standards

WOD: Partner Day! For time:

-60/48 Cal Bike/Row/Ski

-60 Alt. DB Step-Ups (24/20, 50/35)

-60/48 Cal Bike/Row/Ski

-80 MB Sit-Ups

-60/48 Cal Bike/Row/Ski

-60 DB Snatches

-60/48 Cal Bike/Row/Ski

-20 Wall Walks

POST: Mobility

PRE: Movement Standards

WOD: "CrossFit Open 26.3" For time: 2 Rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 1

-12 Burpees Over the Bar

-12 Thrusters, weight 1

2 rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 2

-12 Burpees Over the Bar

-12 Thrusters, weight 2

2 rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 3

-12 Burpees Over the Bar

-12 Thrusters, weight 3

*Time cap: 16 minutes

F: 65, 75, 85lb, M: 95, 115, 135lb

POST: 3 Rounds: 10 Amer. KB Swings, 8 Hanging Knee Raises, 10 Ring Rows, 150m Run or 10/8 Cal Bike

PRE: 3 Sets: 8 Bulgarian Split Squats/leg (bodyweight or light DBs), 6 Strict Pull-Ups

WOD: EMOTM x 15:

-Minute 1: 18/15 Cal Ski

-Minute 2: 75' Burpee Broad Jumps

-Minute 3: 20 Alternating V-Ups

POST: 3 Rounds NFT: 12 Reverse Snow Angels (prone), 10 GHD Sit-ups, 12 Banded Lat Pull-downs, 0:30 Squat Hold