PRE: Movement Standards

WOD: Partner Day! "Boobs" AMRAP 32:

-2 Back Squats (225/155)

-6 Burpee Box Overs (30/24)

-13 Handstand Push-Ups (Box/Pike)

-18 DU (x2 Singles)

*Athletes alt. reps and rest as needed.

POST: Mobility

PRE: 10 min EMOTM: Odd: 5 Deadlifts (285/195), Even: *Athletes choose a core movement, complete 15 reps

WOD: For time:

-5 OHS (115/75)

-12 Shuttle Runs (25ft out, 25ft back)

-10 OHS

-12 Shuttle Runs

-15 OHS

-12 Shuttle Runs

-20 OHS

-12 Shuttle Runs

-25 OHS

-12 Shuttle Runs

POST: 4:00 Cool Down Bike/Row/Ski

PRE: 3 Sets: 2 Rope Climbs (10 Strict Pull-ups), 50′ Dual KB Farmer Carry Walking Lunges (53/35)

WOD: 3 Rounds, AMRAP 5:

-15 Decline Push-ups

-21 Power Cleans (R1:155/105, R2:135/95, R3:115/85)

-27/21 Cal Bike

*1:30 rest between rounds.

POST: 4 x :15 L-Sits (Hang/Ring Support)