PRE: Movement Standards

WOD: Partner Day! For Time:

-1000/800m Row

-150 Goblet Squats (35/20)

-200m Sand Bag Run (together)

-100 Shoulder to Overhead (95/65)

-1000/800m Ski

-100 Box Jump Overs (24/20)

-200m Sand Bag Run (together)

-150 Air Squats

-60/48 cal Bike

*Partners alternate reps and plank hold

POST: Mobility

PRE: AMRAP 7: 3 Muscle-Ups/6 Pull-ups, 5 Bench Presses (155/105)

WOD: 6 Rounds: 3:00 on/1:30 off:

-6 Clusters (95/65)

-9 Hang Clean

-12 Push Presses

-Max Cal Bike/Row/Ski

POST: 3 Sets: 10 Barbell Good Mornings, 15 V-ups

PRE: EMOTM x 12: Odd: Handstand Walk/4 Wall Walks, Even: 4 Squat Clean and Jerks (185/125)

WOD: AMRAP 20:

-20 Weighted box step-ups (24/20, 35#/20#)

-20 Weighted walking lunges

-40 Weighted sit-ups (single weight)

POST: 5 minute cool down bike/row/ski