PRE: Movement Standards

WOD: Partner Day! For time: 14 Rounds:

-2 Back Squats (225/155)

-6 Burpee Wall Overs (48/40)

-10 Handstand Push-Ups

-30 DU (x2 Singles)

*After round 8, complete 3/2.5 mile Bike.

POST: Mobility

PRE: 5 Rounds, on the 1:30: 5-5-4-4-3:Bench Presses, 15 Banded Good Mornings

WOD: For time: 3 Rounds:

-850/720m Row/Ski

-30 Wall Balls (20/14)

-30 Knees to Elbow

POST: 3 Sets: 10 GHD Hip Extension Plate Row + Press, 15 Hollow Rocks

PRE: Heavy Day

WOD: -Weighted Box Step-ups 10-10-10-10-10 (20)

-Weighted Strict Pull-ups 3-3-3-3-3

-Accumulate 10 Laps Weighted Carry

POST: 3 Sets: 10 DB Chest Flyes, 15 Decline Push-ups, 15 Weighted GHDSU