PRE: Movement Standards

WOD: Partner Day! AMRAP 35:

-50/40 Cal Row

-40 Wall Balls (20/14)

-30 Push Jerks (95/65)

-20 Toes-to-Bar

-200m Farmer Carry (50/35 DBs)

POST: Mobility

PRE: 4 Sets: 2 Rope Climbs, 8 Sumo Deadlifts (Moderate load)

WOD: For Time:

-400m Run, 21 Burpees

-400m Run, 15 Burpees

-400m Run, 9 Burpees

-200m Run, 9 Power Cleans (135/95)

-200m Run, 15 Power Cleans

-200m Run, 21 Power Cleans

POST: Tabata Hollow Hold (8 Rnds, 0:20 Work/0:10 Rest)

PRE: Heavy Day

WOD: Back Squat 6-5-4-3-2

*After each set: 8 Alt. DB Box Step-Ups, 10 GHDSU, 8 Strict Ring Dips, 0:30 Front Plank

POST: 3 Sets: 12 Banded Hamstring Curls, 8/side Single-Arm KB Strict Press, 0:30 Couch Stretch/side