PRE: Movement Standards

WOD: Partner Day! For time:

-30 Tire Flips

-150' Bear Crawl (Each)

-60 DB Dips

-100 Russian KB Swings (53/35)

-60 Deadlifts (185/125)

-100 MB Squat Tosses Over Bar (20/14)

-60 Burpees over MB

-150' Crab Walk (Each)

POST: Mobility

PRE: 4 Sets: 6 Power Snatches (Increase in load each set), 100m Prowler Push

WOD: For time:

-800m Run

Then, 3 Rounds:

-12 Hang Clean & Jerks (135/95)

-150m SB + KB Carry

-18/15 Cal Row

POST: 3 Sets: 10/side Weighted Cossack Squats, 15 Banded Face Pulls

PRE: 4 Sets: 10 DB Floor Presses, 20 RB Good Mornings, 12 Bulgarian Split Squats

WOD: AMRAP 12:

-3 DB Box Step-Ups

-3 TTB (K2E/KB V-ups)

-3-Sec L-Sit

-1 Rope Climb

*Add 3 reps / 3 seconds each round to the first three movements.

POST: 3 Sets: 15 Feet-Elevated Sit-Ups, 20 Calf Raises