PRE: Workout Set-up

WOD: For time: 4 Rounds

-25/20 Cal Row

-20/15 Cal Bike

-2 Rounds:

-10 Dual KB Deadlifts (50/35)

-10 Dual DB Alt. Curls

-10 Alt. Renegade Rows (5/arm)

-10 DB Sit-ups w/ OH Press

(1 Round = Row + Bike + 2 Rnds)

POST: 2 Sets: 30 GHD Hip Extensions, 1:30 Plank

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