PRE: 10 min muscle up work: 3x10 hollow rocks, 2x10 hip to bar pull, 2x10 under/over transition, 3x5 bar dips

WOD: 10 Rounds, Every 3:00 complete:

-18/15 Cal Bike/Row/Ski

AMRAP time remaining:

-5 Pull-Ups

-10 Push-Ups

-15 Air Squats

*Wear a weighted vest.

POST: 2 sets: 20 WP Forward Lunge + Rotation, 50 Penguins

PRE: Movement Standards

WOD: Partner Day!

Buy in: 100/85 Cal Row/Ski

Then 6 Rounds:

-200m Farmer Carry (50/35)

-12 HSPU

-18 Thrusters (95/65)

-20 TTB

POST: Mobility

PRE: 4 Sets16 Bulgarian Split Squats, 10 SA DB Rows (knee on box), 5 Decline push ups 

WOD: 18 min AMRAP:

-10 Power Snatches (75/55)

-7 C2B Pull-ups (chin over bar)

-10 Push Press

-100m Run

POST: 2 Sets: 50 crunches, 40 penguins, 30 Hollow rocks, 20 Dead Bugs, 10 V-ups