PRE: Workout Set-up

WOD: For time: 2 Rounds:

-200m Run, 30 Barbell Bulgarian Split Squats (15/side, 45/35)

-200m Run, 30 Barbell Strict Presses

-200m Run, 30 Barbell Front Squats

-200m Run, 30 Barbell Curls

-200m Run 30 Russians Weight Plate Twists

POST: 3 Sets: 6 Adductor Raises/side, 0:15 L-Sit

PRE: Movement Standards

WOD: Partner Day! For time:

8 Rounds:

-15/12 Cal Row

-15 Russian KB Swings (53/35)

Then, 8 Rounds:

-12 Alt. DB Hang Cleans (50/35)

-12 Ring Rows

Then, 8 Rounds:

-75’ Prowler Push

-16 Alt. Reverse Lunges (75/55)

*Partners alt. whole rounds and rest.

POST: Mobility

PRE: 3 Rounds, On the 4:00: 12/9 Cal Bike, 30 DU (x2 Singles), 12/9 Cal Ski -30 DU

WOD: For time: 30-20-10:

-Wall Balls (20/14)

-Alt. DB Snatches (50/35)

-HSPU (15-10-5, Box/Pike)

POST: 3 Sets: 12 Reverse Hypers, 15 Banded Hamstring Curls, 18 MB Twist