PRE: Movement Standards

WOD: Partner Day! For time:

-800m MB Run (Together)

-80/68 Cal Ski

-60 Burpees

-80/68 Cal Bike

-60 Power Cleans (115/85)

-80/68 Cal Row

-60 MB Box Step-Overs (20/14, 24/20)

-40 Burpees Over Rower

-800m MB Run (Together)

POST: Mobility

PRE: NFT: 100m SB Bear Hug Carry, 100m Farmers Carry, 20 Ring Dips, 200m SB Carry

WOD: For time: 2 Rounds:

-20 Push Jerks (135/95)

-4 Rounds of  “Cindy” (1 Round = 5 Pull-ups, 10 Push-ups, 15 Air Squats)

-800m Run

POST: 3 Sets: 20 Hollow Rocks, 15 Mini-Band Side Steps (each direction), 15 Weighted V-Ups, 0:30 Couch Stretch per leg

PRE: Heavy Day

WOD: 4 Sets:

-10 Barbell Hip Thrusts (135/95)

-16 Bench-Supported DB Rows (50/35, 8/arm)

-1:00 Weighted Plank (SB)

-400m Belted Sled Pull

POST: 3 Sets: 15 Hamstring Curls, 15 GHD Hip Extensions, 12 DB Shrugs, 12 Hanging Hip Touches (6/arm)