PRE: Workout Set-up

WOD: AMRAP 30:

-800m Run

-20 Barbell Good Mornings

-0:60 Forearm Plank

-20 Barbell Bicep Curls

-100 DU (x2 Singles)

POST: 3 Sets: 20 Floor Wipers, 10 Seated KB Quad Ext/Leg

PRE: Movement Standards

WOD: Partner Day! For time: Buy-In: 200/170 Cal Bike/Ski

Then, 3 Rounds:

-40 HRPU

-30 Single DB Box Overs (24/20)

-20 Dual DB Hang Clean & Jerks (50/35)

-1000/850m Row

POST: Mobility

PRE: 6 Sets, Every 1:30 Complete: 2 Push Jerks, 1 Split Jerk *Build to a heavy set.

WOD: AMRAP 16:

-200m Run

-10 TTB (K2E/KB V-ups)

-8 Hang Snatches (95/65)

-6 Bar Facing Burpees

POST: 3 Sets: 21 Rower Seat Pike Pull-ins, 15 GHD Sit-ups, 9 Inch Worms