PRE: Movement Standards

WOD: Partner Day! "Simon" For Time:

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold (50/35))

-150 Ring Rows (Overhead Plate Hold (45/25))

-44 Synchro. Plate Thrusters (45/25)

-2,021m Row/Ski Together (1 mile run Together)

-44 Synchro. Plate Thrusters (45/25)

-150 Ring Rows (Overhead Plate Hold)

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold)

POST: Mobility

PRE: For 15 minutes Practice: 3 Deficit HSPU, 6-4 Count L-Sit Flutter Kicks, 30′ Dual DB Bear Crawl (Forward & Backward)

WOD: For time: 3 Rounds:

-25 Sit-Ups

-20 Hang Snatches (95/65)

-20/15 Cal Bike

POST: 3 Sets: 12 Ring Rows, 0:30/side Front-Rack Stretch

PRE: Workout Set-up

WOD: For Time:

-15/12 Cal Ski, 12 Barbell Reverse Lunges (95/65), 100m Run, 12 V-ups

-15/12 Cal Ski, 12 Barbell Reverse Lunges, 200m Run, 12 V-ups

-15/12 Cal Ski, 12 Barbell Reverse Lunges, 300m Run, 12 V-ups

-15/12 Cal Ski, 12 Barbell Reverse Lunges, 400m Run, 12 V-ups

-15/12 Cal Ski, 12 Barbell Reverse Lunges, 500m Run, 12 V-ups

POST: 2 Rounds: 12 Dual KB Sumo Deadlift High Pulls, 10 Dual KB Bent Over Rows, 0:40 Seated Forward Fold Stretch, 0:20 Hollow Rocks