PRE: Movement Standards

WOD: Partner Day! AMRAP 30: In teams of 3:

-75/65 Cal Bike/Row/Ski

-75 Wall Balls (20/14)

-50 Power Cleans (115/75)

*Alt. rest and reps as needed.

POST: Mobility

PRE: NFT: 60 GHDSU, 30 Barbell Bent Over Rows, 400m Farmer Carry *Complete in any order

WOD: For time: 10 rounds:

-5 Front Squats (185/125)

-5 Deficit HSPU (Box/Pike)

POST: 50 Toes to Ring

PRE: 6 Sets: 5 Bench Presses (Choose a heavy load), 12 Single Arm KB Russian Swings (53/35)

WOD: For Time:

-5 Rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)

-30 Ground to Overhead (135/95)

-1,000m Row/Ski

POST: 50 Banded Pusha-ups