PRE: 2 Rounds NFT: 200m Easy Run, 10 RB Good Mornings, 8 Alt. Cossack Squats, 10 Hollow Rocks, 8 HRPU

WOD: For time: 5 Rounds:

-10/7 Cal Bike

-8 Back Rack Lunges (95/65)

*1 minute rest

4 Rounds:

-12/10 Cal Row

-8 V-ups

*1 minute rest

3 Rounds:

-10/7 Cal Bike

-8 Back Rack Lunges

-12/10 Cal Row

-8 Bar Over Burpees

POST: 2 Sets: 25 GHD Hip Extensions, 10 Banded Lat Pulldowns, :30 Side Plank/side

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