PRE: 3 Sets: 15 Sumo Deadlift High Pulls (Choose a moderate load), 20 Close Grip Pushups, 25 Weight Plate Hip Extensions (45/25)

WOD: "IQF Test 2" AMRAP 12:

-8 DB Snatches (50/35), arm 1

-8 OH Walking-lunges, arm 1

-8 DB Snatches, arm 2

-8 OH Walking-lunges, arm 2

-40 Crossovers

POST: 50 Feet Anchored Sit-ups

PRE: EMOTM x 12: Odd Minutes: 10 Dual DB/KB Box Step-ups (24/20), Even Minutes: 5 Push Presses (135/95)

WOD: On a 25 minute clock, 5 rounds for max distance of:

-Bike/Row/Ski for 50 seconds, rest 10 seconds

-Bike/Row/Ski for 40 seconds, rest 20 seconds

-Bike/Row/Ski for 30 seconds, rest 30 seconds

-Bike/Row/Ski for 20 seconds, rest 40 seconds

-Bike/Row/Ski for 10 seconds, rest 50 seconds

POST: 3 Sets: 10 Strict Knees to elbow, :20s Hanging L-Sit

PRE: Movement Standards

WOD: Partner Day! "Tuder" For Time:

-1 mile Run (together)

-31 Push-Ups (each)

-Then, 20 Rounds (Alt. every round) of:

-3 Deadlifts (135/95)

-3 Clean and Jerks

-3 Front Squats

-Then, perform:

-31 Push-Ups (each)

-1 mile Run (together)

 POST: Mobility