PRE: Movement Standards

WOD: Partner Day! Part 1: AMRAP 15:

-800m Run (together)

-60 Box Overs (24/20)

-40 Power Cleans (135/85)

-20 MB Partner Sit-ups (20/14)

*1 Minute Rest

Part 2: 5 Time Cap:

-100 Burpees

*1 Minute Rest

Part 3: AMRAP 13:

-10 MB Walking Lunges (20/14)

-20 DUs (x3 singles)

-30 Push Jerks (135/85)

-400m Run (together)

POST: Mobility

PRE: 4 Sets: 6 Sumo Deadlifts, 0:20 L-Sit *Build each deadlift set

WOD: For time: 4 Rounds:

-12 SA DB OHS (50/35)

-200m Run

-4 Manmakers

-200m Run

POST: 150 Banded Marches

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