PRE: Movement Standards

WOD: Partner Day! For time:

-P1: 400m Run, P2 :500/425m Row

Then, each partner completes 2 rounds:

-30 Wall Balls (20/14)

-20 DB Snatches (50/35)

-Then P2: 400m Run, P1: 500/425m Row

Then, each partner completes 2 rounds:

-25 Wall Balls

-15 Burpee Target Touches

-Then P1: 400m Run, P2 :500/425m Row

Then, each partner completes 2 rounds:

-20 Wall Balls

-10 TTB (K2E/KB V-ups)

-Then P2: 400m Run, P1: 500/425m Row

Then, each partner completes 2 rounds:

-15 Wall Balls (20/14)

-5 Power Cleans (185/125)

POST: Mobility

PRE: 5 Sets: 5 Deadlifts (305/185), 8 Heavy KB Bent-Over Rows

WOD: For time:

-400m Run

-50 Sit-ups

-400m Run

-40 Ring Rows

-400m Run

-30 SB Box Step-overs (24/20)

-400m Run

-6 Rope Climbs 

POST: 3 Sets: 15 Prone WP Snow Angels (5/2.5), 12 Standing RB Adduction (RB on Foot)/side, 50' Lateral RB Monster Walk

PRE: Heavy Day

WOD: 5 Sets, Every 4:00:

-5 Bench Presses (Heavy)

-6 Dual DB Front Foot Elevated Reverse Lunges/leg

-50m Prowler Push

-0:45 Sandbag Bear Hug Hold

POST: 3 Sets: 15 DB Floor Presses, 12 RB Hamstring Curls, 9 Reverse Burpees