PRE: On the 5:00 x 3 Rounds: 21/18 Cal Row, 15/12 Cal Bike, 15/12 Cal Row, 9/6 Cal Bike

WOD: For time:

-50 Sit-ups

-25 Dual DB/KB Deadlifts (70/53)

-20 HS Shoulder Taps

-40 Sit-ups

-20 Dual DB/KB Deadlifts

-20 HS Shoulder Taps

-30 Sit-ups

-15 Dual DB/KB Deadlifts

-20 HS Shoulder Taps

-20 Sit-ups

-10 Dual DB/KB Deadlifts

-20 HS Shoulder Taps

-10 Sit-ups

-5 Dual DB/KB Deadlifts

-20 HS Shoulder Taps

POST: 3 Sets: 0:45 Ski, 8 Ring Dips

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