PRE: EMOTM x 8: 4 Back Squats *Work at a constant moderate load.

WOD: “CrossFit QF WOD 4” For time:

-1000m Row

-30 Clean & Jerks (135/95)

-1000m Row

-30 Strict HSPU

POST: 2 Sets: 30 Sit-ups, 15/12 Cal Bike

PRE: Movement Standards

WOD: Partner Day! "By His Wounds" For time: 3 Rounds:

-30 Thrusters (95/65)

-400m Team Run with 1 Medicine Ball (20/14)

-70 WP G2O (45/35)

-1 minute Team Dead Hang Hold

-30 Bar Over Burpees

-30 Deadlifts (185/135)

POST: Mobility

PRE: 3 Sets: 10 Good Mornings, 8 Ring Dips, 20 WP Hollow Rocks

WOD:  "CrossFit QF WOD 2" For time, completed anyhow:

-80 DB Hang Squat Cleans (50/35)

-40 Bar Muscle-ups

*Time cap: 15 minutes

POST: 3 Rounds: 0:20 Forearm Stretch/side, 10 Prone Y-T Raises, 10 Reverse Nordic Curls, 0:45 Bike/Row