PRE: 3 Sets NFT: 50m Yoke Carry, 100m Sled Push, 150m Front Rack Dual KB Carry

WOD: For time: 4 Rounds:

-21 Weighed Sit-ups (45/25)

-15/12 Cal Bike/Row/Ski

-9 HSPU (Box/Pike)

-100′ Bear Crawl

POST: 100 WP Russian Twist

PRE: Movement Standards

WOD: Partner Day! AMRAP 31:

-24 Wall Balls (20/14)

-24 Hang Clean and Jerks (115/75)

-24 Weighted Box Step-ups

-24/20 Cal Bike

-24 Hang Snatches

*Each partner must perform a 1 mile run (total) at some point during the WOD, athletes alt. work and rest as needed.

POST: Mobility

PRE: EMOTM x 10: Odd Minutes: 0:30 Hollow Hold, Even Minutes: 5 Push Presses (Increase in load each round)

WOD: AMRAP 15: 2-4-6-8-10:

-Squat Clean (185/125)

-Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps.

POST: 3x10 SA DB Floor Press (Each Side), 3x10 SA DB Overhead Squats (Each Side)