PRE: 4 Sets: 6 Ring Dips, 8 Back Squats (185/135)

WOD: For time:

21-18-15-12-9-6-3: Russian KB Swings (70/53)

3-6-9-12-15-18-21: TTB (TTR/K2E)

POST: 3 Sets: 12 HS Shoulder Taps, 12 Alt. Deadbugs, :30 Wall Sit with KB Goblet Hold

PRE: Movement Standards

WOD: Partner Day! "Caleb Erickson" For time: 5 Rounds:

-400m Sandbag Carry

-30 HRPU

-30 Plate Ground-to-Overheads (45/35)

-30 Overhead DB Walking Lunges (50/35)

POST: 3 Sets: 8 DB Hammer Curls, 10 Bent Over DB Rows, 20 Banded Good Mornings

PRE: 7 Sets, On the 1:30: 15/12 Cal Bike, Max Wall Walks

WOD: "QF Workout 2" For time: 3 Rounds:

-50 Wall Balls (20/14)

-50 Lateral Burpee Box Jump-overs (24/20)

POST: 3 Sets: 20 Hollow Rocks, 20 Russian MB Twists, :30 Forearm Plank Hold