PRE: Workout Set-up

WOD: EMOTM x 28:

-Minute 1: 0:40 Max Cal Row

-Minute 2: 0:40 Wall Sit

-Minute 3: 0:40 Single DB Box Step-up

-Minute 4: 0:40 Max Cal Bike

-Minute 5: 0:40 Max Alt. DB Curl

-Minute 6: 0:40 Max Renegade Row

-Minute 7: Rest

POST: 3 Sets: 12 Dual DB Floor Presses, 12 WP Around-the-Worlds, 10 Copenhagen Plank Hip Dips/Side, 10 Rower Seat Pike Pull-ins

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