PRE: Movement Standards

WOD: Partner Day! “Agent Billy Clardy III” AMRAP 40:

-Partner A: 400m Run/500m Row/Ski/18 Cal Bike

-Partner B: AMRAP: 12 OH Plate Lunges (45/25), 6 Burpees to Plate, 19 Plate Ground-to-Overhead

*Partners alt. whole rounds and Run/Row/Ski/Bike.

POST: Mobility

PRE: 5 Rounds: 12/9 Cal Row, 1:00 HS Work (Walk/Hold/Push-ups)

WOD: For time: 3 Rounds:

-30 Power Snatches (75/55)

-60 DU (x2 Singles)

-30 Box Jump-Overs (24/20)

-400m Run

POST: 3x10 Hollow Rocks

PRE: Heavy Day

WOD: 5 Rounds, NFT:

-5 Seated Dual DB Strict Presses (50/35)

-10 Barbell Hip Thrusts (145/105)

-8 Reverse Nordic Curls

-10 Strict Toes-Above-Hips

POST: 3 Sets: 15 Heavy KB Shrugs, 10/side Lateral Lunges, 12 DB Reverse Flyes