PRE: 5 Sets: 300/255m Ski, :30 Second L-Hold, 8 Barbell Pendlay Rows (115/85)

WOD: For time:

-15 Back Squats (95/65), 30 TTB (K2E/KB V-ups), 15 Thrusters

-Rest 1 minute

-15 Back Squats, 30 Pull-Ups, 15 Thrusters

-Rest 1 minute

-15 Back Squats, 30 C2B Pull-ups, 15 Thrusters

POST: 5:00 Light Bike

PRE: EMOTM x 12: Odd: 0:50 Crossover Jump Ropes, Even: 3 Front Squats + 3 Jerks (135/95)

WOD: 4 Rounds: 4:00 work/1:30 rest,

-22/18 Cal Bike

-22/18 Cal Row

-Max Wall Walks

POST: 50-35-20: RB Good mornings, Mini-band side steps

PRE: Movement Standards

WOD: Partner Day! “Mark & Dennis" For time: 8 Rounds:

-4 Box Jumps (each) (34/28 in, switch every rep)

-18 Deadlifts (245/170 lb) / Hang Hold*

-7 Synchronized Bar Facing Burpees

-36 Wall Ball Shots (20/14 lb, switch every 6 reps)

* While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.

*Time Cap: 40 minutes

POST: Mobility