PRE: Movement Standards

WOD: Partner Day! For time:

Buy-In: 100/80 Cal Ski

Then 4 Rounds:

-200m Prowler Push

-20 Sandbag Bear-Hug Squats

-20 Ring Rows

-16 Barbell Floor Presses (135/95)

-200m Sandbag Carry

Cash-Out: 80/60 Cal Ski

POST: Mobility

PRE: 4 Sets: 12/9 Cal Bike/Row/Ski, 10 GHD Hip Extensions, 8 Dual DB Bent-Over Rows, 6 Dual DB Deadlifts

WOD: For time: 10-9-8…3-2-1:

-1 BB Complex (95/65, 1 Rep = 1 Power Clean, 1 Hang Clean, 1 Thruster)

*200m Run after each set.

POST: 3 Sets: 10/side Copenhagen Plank Raises, 12 Banded Lat Pulldowns, 1:00 Calf/Ankle Stretching

PRE: 4 Sets: 10 Barbell Good Mornings, 8 Strict Pull-ups, 100m Dual KB Front Rack Carry

WOD: AMRAP 12: 3-6-9-12-15…

-Air Squats

-Sit-Ups

-Handstand Shoulder Taps

*Continue adding 3 reps each round.

POST: 3 Sets: 10/side Single-Leg Glute Bridges, 20 Alt. Deficit Push-ups (10 R/10L), 60' Reverse Bear Crawl