PRE: Movement Standards

WOD: "Murph" For time:

-1 mile Run

-100 Pull-Ups

-200 Push-Ups

-300 Air Squats

-1 mile Run

*Wear a Weight Vest (20/14 lb), Partition the Pull-Ups, Push-Ups, and Air Squats as needed.

POST: Mobility

PRE: Movement Standards

WOD: Partner Day! For time:

-1000/850m Ski

-80 Deadlifts (135/95)

-1000/850m Row

-40 Front Squats

-1 mile Run

-40 S2O

-1 mile Run

-40 Back Squats

-1000/850m Row

-80 Deadlifts

-1000/850m Ski

POST: Mobility

PRE: 3 Sets: 20 Single DB/KB Bulgarian Split Squats, 15 WP Hollow Rocks (15/10), 10 Dual DB Bent Over Rows

WOD: AMRAP 16: 3-6-9-12…

-Hang Snatches (95/65)

-OHS

*200m Run after each set of OHS.

POST: 3 Sets: 12 BB Glute Bridges, 5 Strict Pull-ups, 0:30 Wall Sit