PRE: 5 Sets, On the 2:00: 50′ Single DB OH Walking Lunge (50/35), 6 Strict HSPU

WOD: For time:

-200 Double Unders (x2 Singles)

-1000m Run

-75/62 Cal Bike

POST: 1:00 L-Sit, 1:30 Hip Extension Hold (GHD), 2:00 SB Bear Hug Hold

PRE: Movement Standards

WOD: Partner Day! For time: 10 Rounds:

-21/15 Cal Ski

-15 Power Snatches (95/65)

-9 Box Jump Overs (24/20)

*Partners alt. whole rounds and a 200m run.

POST: 3 Sets: 20 Leg lifts (to bar), 16 Floor Presses

PRE: 4 Sets: 75' Yoke Carry, 150' Sled Push, 300' SB + KB Carry

WOD: For time: 2 Rounds:

-15 Hang Cleans (135/95)

-20 Pull-ups

-1000/850m Row

POST: 3 Sets: 1:00 Foam Roll, 0:30 1/2 Kneeling Hamstring Stretch/side