PRE: 3 Sets: 10 Banded KB Deadlift, 20 Ring Push-ups

WOD: For time: 30-25-20-15-10-5

-Wall Ball (20/14)

-Amer. KB Swings (70/53)

POST: 3 Rounds: -25 Penguins, -25 Leg lifts, -25 Superman

PRE: 6 min EMOTM: 4 Box Jump Overs (30/24) AMRAP: SB Over the Shoulders

WOD: For time: 3 Rounds:

-12 Dual DB Thrusters (70/50)  

-18 TTB (K2E) ..then..

3 Rounds:

-12 DB Snatches (70/50)

-18/14 Cal Bike/Row Ski

POST: Accumulate: 1:30 DB OH Static Hold, 2:00 DB Goblet Squat, 3:00 DB (at chest) V-sit 

PRE: Movement Standards

WOD: Partner Day! Teams of 2 AMRAP 30: -5 Pull-ups -1 Round of Chief -10/8 Cal Ski *Partners alt. whole rounds and rest, add 1 round to Chief every round "Chief" 1 Round = 3 Power Cleans (135/95), 6 Push-ups, 9 Air Squats

POST: Mobility