PRE: Movement Standards

WOD: Partner Day! For time: 3 Rounds:

-40/32 Cal Bike/Row/Ski

-30 Hang Snatches (95/65)

-200m Prowler Push

-20 Sandbag Step-Ups (20)

-30 HRPU

-400m Sled Pull

POST: Mobility

PRE: 3 Sets: 10 Dual KB Deadlifts, 8 Strict Pull-ups, 15 Hollow & Arch Rocks

WOD: “Wedding March” For time:

-50 Burpees

-1 Mile Run

-75 Alt. DB Snatches (50/35)

-1 Mile Run

-100m Single-DB Walking Lunge

POST: Mobility

PRE: Workout Set-up

WOD: Not for time: 4 Rounds:

-1000/850m Row

-30' HS Walk (20 HS Shoulder Taps)

-10 Alt. Pistols

-0:20 Ring Support Hold

POST: 3 Sets: 10 Prone Snow Angels, 8/side 90/90 Hip Switches, 10/side Bird Dogs