PRE: Movement Standards

WOD: Partner Day! For time: 3 Rounds:

-100/85 Cal Ski

-30 Power Cleans (135/95)

-100 DU (x2 Singles)

-30 Box Step-Overs (24/20)

Then:

-800m Run (Together)

-100 Wall Balls

POST: 3 Sets: 8 Strict TTR, 20 Supermans

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