PRE: Movement Standards

WOD: Partner Day! For time:

-80/64 Cal Row

-60 Deadlifts (185/125)

-50 Chest-to-Bar Pull-Ups

-40 Front Squats

-60/48 Cal Ski

-50 HRPU

-40 Amer. KB Swings (53/35)

-30 Hang Cleans (135/95)

-80/64 Cal Row

POST: Mobility

PRE: 3 Sets: 10 WP Box Step-Overs (24/20), 15 GHD Sit-Ups, 50' Yoke Carry

WOD: 4 Rounds, AMRAP 3, 2:00 rest between:

-200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)

-200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)

-200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)

-200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (135/95)

POST: 50 BB Floor Wipers

PRE: Workout Set-up

WOD: For time:

-10/7 Cal Bike -10 Hammer Curls (35/20) -10 Weighted Sit-ups -20 Dual DB Walking Lunges

-15/12 Cal Bike -15 Hammer Curls -15 Weighted Sit-ups -20 Dual DB Walking Lunges

-20/15 Cal Bike -20 Hammer Curls -20 Weighted Sit-ups -20 Dual DB Walking Lunges

-25/20 Cal Bike -25 Hammer Curls -25 Weighted Sit-ups -20 Dual DB Walking Lunges

POST: 3 Sets: 0:30 Wall Sit, 100m Farmer Carry (50/35)