PRE: 5 Sets, On the 1:30: 2 Front Squats, 1 Thruster

WOD: For time:

-30/25 Cal Bike

Then: 9-12-15:

-Deadlifts (205/145)

-HSPU (Box/Pike)

Then: -400m Run

Then: 15-12-9:

-Deadlifts

-HSPU

Then: -30/25 Cal Bike

POST: 2 Sets: 12 Alt. Deadbugs, 1:30 Plank

PRE: Movement Standards

WOD: Partner Day! For Time:

-1200m Run (Together)

-100 Wall Balls (20/14)

-1000m Row

-80 Decline Push-ups

-1200m Run (Together)

-100 GHD Sit-Ups

-1000m Ski

-80 Alt DB Hang Snatches (50/35)

-1200m Run (Together)

-60 Pull-Ups

-1000m Row

-40 Ground-to-Overhead (135/95)

POST: Mobility

PRE: 3 Sets: 50′ Single DB Walking Lunge (Left), 50′ Single DB Walking Lunge (Right), 50′ Burpee Broad Jumps

WOD: For time: 10 Rounds:

-9 Thrusters (45/35)

-6 TTB (K2E/KB V-ups)

-2 Wall Walks

POST: 4 Sets: 8 Strict Knees to Elbow, 30 RB Wood Choppers (15R/15L), :60 Bike/Row/Ski