PRE: Movement Standards

WOD: Partner Day! For time:

-800m MB Run

-28 Power Snatches (95/65)

-400m Prowler Push

-30 Burpee Box Jump-Overs (24/20)

-64/54 Cal Row

-800m MB Run

-64/54 Cal Row

-30 Burpee Box Jump-Overs

-400m Prowler Push

-28 Clean & Jerks (95/65)

-800m MB Run

POST: Mobility

PRE: 5 Rounds: On the 3:00: 5 HSPU (Box/Pike), 15/10 Cal Bike, 50′ Yoke Carry

WOD: For time: 4 Rounds:

-250/200m Ski

-50' Bear Crawl

-10 Single DB Box Step-Overs (50/35, 24/20)

-50' Bear Crawl

POST: 30 RB Tricep Push-downs, 30 RB Pull-aparts, 15 RB Tricep Push-downs, 15 RB Pull-Aparts

PRE: 2 Sets: 20m Farmer Carry, 6 Burpee Broad Jumps, 15 Hollow Rocks

WOD: Round 1: AMRAP 10:

-200m Run

-100m Farmer Carry (53/35)

-30 Jump squats 

*2 Minute Rest

Round 2: AMRAP 10:

-250/200m Row

-8 TTB (K2E/KB V-ups)

-30 Sit-ups

*2 Minute Rest

Round 3: AMRAP 10:

-200m Run

-100m Farmer Carry

-30 Jump squats

-250/200m Row

-8 TTB (K2E/KB V-ups)

-30 Sit-ups

POST: 50 Banded Push-ups