PRE: Movement Standards

WOD: Partner Day! "Barbell Banger" For time:

-80 Back Squats (185/125, Alt. Reps and 200m Run)

-80 Bent Over Rows (135/95, Alt. Reps and 15/12 Cal Bike)

-60 Floor Presses (135/95, Alt. Reps and Wall Sit)

-80 Hang Cleans (115/85, Alt. Reps and 200m Run)

-80 Weighted Sit-ups (45/35, Alt. Reps and 15/12 Cal Ski)

POST: Mobility

PRE: 10-8-6-4-2: Inchworms, Ab Wheel Roll Outs *5 Ring Dips after each set.

WOD: For time:

-1000/850m Row

-30 Deadlifts (225/155)

-50 Bar-Facing Burpees

POST: 2 Rounds: 15 Banded Tricep Pressdowns, 1:00 Foam Roll

PRE: 3 Sets: 12 Weighted Box Step-Ups, 10 Kneeling WP Plate Halos, 50m Sandbag Bear-Hug Carry

WOD: 5 Rounds, Every 4:00 complete:

-30 Air Squats

-300m Run

-10 C2B Pull-ups

POST: 3x10 Single Arm DB Floor Press (Each Side), 2:00 Plank