PRE: Movement Standards

WOD: "Murph" For time:

-1 mile Run

-100 Pull-Ups

-200 Push-Ups

-300 Air Squats

-1 mile Run

*Wear a Weight Vest (20/14 lb), Partition the Pull-Ups, Push-Ups, and Air Squats as needed.

POST: Mobility

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