PRE: 5 Sets: 200m Run, Odd Rounds: 100′ Farmer Carry, Even Rounds: 100' Dball Carry

WOD: For time: 5 Rounds:

-12/9 Cal Ski

-15 Wallballs (20/14)

Directly Into…

5 Rounds:

-6 Power Snatches (115/75)

-9 Overhead Squats

POST: 2 Rounds: 1:00 Legs Up Wall Stretch, 0:30/side Couch Stretch, 0:30 Lat Prayer Stretch on Box, 0:30/side Pigeon

PRE: 2 Sets: 1:00 Support on Rings, 1 Rope Climb, 1:00 Plank Hold, 1 Rope Climb, 1:00 Squat Hold, 1 Rope Climb

WOD: For time:

-100' Walking Lunge -21 Parallette Shoot Throughs (Forward + Back = 1) -21 Sit-ups

-100' Walking Lunge -18 Parallette Shoot Throughs -18 Sit-ups

-100' Walking Lunge -15 Parallette Shoot Throughs -15 Sit-ups

-100' Walking Lunge -12 Parallette Shoot Throughs -12 Sit-ups

-100' Walking Lunge -9 Parallette Shoot Throughs -9 Sit-ups

-100' Walking Lunge -6 Parallette Shoot Throughs -6 Sit-ups

POST: 5:00 Cool down Bike/Row/Ski

PRE: Movement Standards

WOD: Partner Day! AMRAP 32:

-42 Alt. DB Hang Snatches (50/35)

-42 DU (x2 singles, each)

-42 Goblet Squats

-42 DB Bench Presses

-42 TTR

-42 DB Sumo Deadlift High Pulls

-42 Synchro Air Squats

-400m Run (Together)

POST: 50 R Oblique Crunches, 50 Crunches, 50 L Oblique Crunches