PRE: 4 Sets: 6, 1-1/4 Bench Presses, 100m Farmer Carry (1 DB OH)

WOD: For time: 3 Rounds:

-50 Air Squats

-35 Amer. KB Swings (53/35)

-300m Run

POST: 30 Weighted GHDSU

PRE: Movement Standards

WOD: Partner Day! For time:

-50 Cal Standing Bike

-50 SB Box Overs (24/20)

Then: -6 Rounds:

-200m Team Dual DB/KB Run (1 DB or KB each)

-20 Dual DB/KB Push Jerks (35/20)

-20 Hang Squat Cleans (135/95)

*Partners alt. work and rest as needed.

POST: Mobility

PRE: EMOTMx10: Even minutes: 1 C2B Pull-up, 2 Toes to Bar, 1 C2B Pull-up, 2 Toes to Bar, 1 C2B Pull-up, Odd minutes: 6 KB Snatches (70/53)

WOD: For time: 3 Rounds:

-20 Power Cleans (115/85)

-15/10 Cal Bike/Row/Ski

-20 Single DB/KB Reverse Lunges (50/35)

-15/10 Cal Bike/Row/Ski

POST: 100 WP Russian Twist