PRE: Movement Standards

WOD: Partner Day! "Wildfire" For time:

-1600m Run

-50 Thrusters (95/65)

-50 Bar Over Burpees

-800m Run

-30 Thrusters

-30 Bar Over Burpees

-400m Run

-20 Thrusters

-20 Bar Over Burpees

POST: 3 Sets: 12 Gorilla Rows (6/arm), 40 Flutter Kicks, 100m KB Front Rack Carry

PRE: 10-8-6-4-2 Back Squat *Work up to a heavy set of 2.

WOD: AMRAP 15:

-8 - 25' Shuttle Runs (Over & Back = 1)

-30/24 Cal Row

-15 Hang Cleans (155/105)

POST: 3 Rounds: 12 GHD Sit-Ups, 10 Landmine Rotations/side, 0:30 Side Plank/side

PRE: 5 Sets, Every 2:00: 5 Weighted Strict Pull-Ups, 8 Seated DB Z-Presses, 0:20 Hollow Hold

WOD: EMOTM x 20 :

-Minute 1: 8 Strict HSPU (Box/Pike)

-Minute 2: 15 V-Ups

-Minute 3: 16 Alt. Pistols

-Minute 4: 0:50 Bike/Row/Ski

POST: 2 Rounds: 0:30 Static Bar Hang, 0:45 Deep Squat Hold, 0:20 Wrist Stretch/side