PRE: EMOTM x 10: 2 Front Squats *Work up to a heavy set of 2

WOD: AMRAP 18:

-200m Run

-16/12 Cal Row/Ski

-12 C2B Pull-Ups

-8 Hang Clean and Jerks (95/65)

POST: 2 Sets: 2 minute light bike, 40 WP Sit-ups with OH Press

PRE: Movement Standards

WOD: Partner Day! "Jack Rose" For Time:

-103 Synchro DU (309 Synchro Single Unders)

Then, 19 Rounds of:

-12 Alt. DB Snatches (50/35)

-19 Air Squats

-15 Cal Bike/Row/Ski

-Finally, perform: 41 Synchro Burpees

POST: Mobility

PRE: 10-8-6-4-2 Bench Press (Build to a heavy set of 2)

WOD: For Time:

-400m Run

-30 Box Jump Overs (24/20)

-30 Thrusters (115/75)

-30 HSPU

-30 Thrusters

-30 Box Jump Overs

-400m Run

POST: 3 Sets: 15 Cal Ski, 15 GHDSU