PRE: Movement Standards

WOD: Partner Day! For time: 4 Rounds:

-400m SB Run (Together)

-24 Ground-to-Overhead (95/65)

-30 Russian KB Swings (53/35)

-30/24 Cal Row/Ski

-50′ Team Forward Bear Crawl (Teams hold Resistance Band)

-50′ Team Reverse Bear Crawl

-24 Alt. WP Sit-Ups (45/35)

POST: Mobility

PRE: 5 Sets: On the 1:30: 2 Hang Squat Cleans, 1 Push Jerk, 1 Split Jerk *Build up to a heavy complex.

WOD: For time:

-400m Run

-15 Back Squats (135/95)

-30 Dual-DB Bench Presses (50/35)

-400m Run

-30 Back Squats

-15 Dual-DB Bench Presses

POST: Banded Lat/Shoulder Stretch – 1 minute (0:30/side), Pigeon Pose – 1 minute (0:30/side), Samson Stretch – 1 minute (0:30/side), Seated Forward Fold – 1 minute, Thread the Needle – 1 minute (0:30/side)

PRE: 6 Sets, Every 1:30: 12/9 Cal Bike, 10 Deficit Push-Ups on DBs

WOD: For time:

-21 MB Sit-ups -5 Rope Climbs (x5 Pull-ups) -21 MB Sit-ups -100' Dual KB Front Rack Walking Lunge (53/35)

-15 MB Sit-ups -3 Rope Climbs -15 MB Sit-ups -75' Dual KB Front Rack Walking Lunge

-9 MB Sit-ups -1 Rope Climbs -9 MB Sit-ups -50' Dual KB Front Rack Walking Lunge

POST: 2 Sets: 10 Inchworms, 100m Dual KB Farmers Carry