PRE: Movement Standards

WOD: Partner Day! AMRAP 36:

-500/425m Ski

-50 Wall Balls (20/14)

-60 Toes-to-Bar

-40 DB Bench Press (50/35)

-120 Alt. DB Snatches (50/35)

*Every 4:00 starting at 0:00:-200m Team Run

POST: Mobility

PRE: 3 Sets: 9 Dual KB Hang Snatches, 15 Single KB Bulgarian Split Squats/Leg, 21 GHD Sit-ups

WOD: For Time:

-1 Burpee Box Jump Over (30/24)

-5 Shuttle Runs (25' out/25' back = 1)

-2 Burpee Box Jump Overs

-5 Shuttle Runs

-3 Burpee Box Jump Overs

-5 Shuttle Runs

…

-10 Burpee Box Jump Overs

-5 Shuttle Runs

POST: 400m Cool down walk/jog

PRE: Heavy Day

WOD: EMOTM x 18:

-Min 1: 0:40 Static Bar Hang

-Min 2: 0:40 Deadball/Sandbag Bear Hug Carry

-Min 3: 10 Deadball/Sandbag Shouldered Squats

POST: 3 Rounds: 1 mile Bike, 10 Ring Dips, 30 Weighted Sit-Ups