PRE: 4 Sets: 0:30 HS Hold, 1:30 Ski (Light Pace), 15 GHD Sit-ups

WOD: AMRAP 13:

Buy-In: 50/42 Cal Bike

Directly Into…

-5 Deadlifts (245/165)

-15 Dual DB/KB Push Presses (50/35)

-50' Bear Crawl

POST: 3 Sets: :20 Bottom of push-up hold, 20 Rower Seat Plank Pulses

PRE: EMOTM x 10: Odd Minutes: 3 Front Squats (185/135), Even Minutes: 0:40 Bar Muscle-Up/C2B/Pull-up Practice

WOD: For time: -200/150m Row -16 Box Step-ups (24/20) -8 Plate G2O (45/35) -4 Burpees to Plate

-300/250m Row -16 Box Step-ups -8 Plate G2O -4 Burpees to Plate

-500/450m Row -16 Box Step-ups -8 Plate G2O -4 Burpees to Plate

-300/250m Row -16 Box Step-ups -8 Plate G2O -4 Burpees to Plate

-200/150m Row -16 Box Step-ups -8 Plate G2O -4 Burpees to Plate

POST: 3 Rounds: 15 V-ups, 0:30 Side Plank/side, 0:30 Seated Forward Fold

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