PRE: Movement Standards

WOD: EMOTM x 40:

-Odd minutes: 20 Step-ups (20, Weight vest or backpack)

-Even minutes: 5 x 50' Shuttle Runs (25' out - 25' back)

POST: 3 Sets: 7 Inchworms, 21 Sit-Ups

PRE: Movement Standards

WOD: Partner Day! For time:

-30 G2O (135/95)

-800m Run (Together)

-100 Wall Balls (20/14)

-15 Team Tire Flips

-100/85 Cal Bike/Row/Ski

-15 Team Tire Flips

-100 Bar Over Burpees

-800m Run (Together)

-30 G2O

POST: Mobility

PRE: 6 Sets: 1 Squat Clean + 1 Clean and Jerk (155/105) *15 GHDSU on even sets.

WOD: EMOTM x 28:

-0:45 Max Cal Row

-0:45 Wall Sit

-0:45 Dual DB Box Step-ups (20, 50/35)

-0:45 Max Cal Bike

-0:45 Max Rope Climbs (Ring Rows)

-0:45 Max Devil Presses

-Rest

POST: 3 Sets: 10 DB Side Delt Raises, 10 Reps DB Reverse Fly