PRE: 5 Rounds: 5 Front Squats (205/145),

5 Strict Pull-ups

WOD: NFT:

-21-15-9: Dips (On DBS), WP Single Leg Step-ups/Leg

**Rest 3 min**

-9-15-21: Strict TTB, 50' Bear Crawl Forward & Backward

POST: 20 Mini-band Steps (each direction), 30 SA DB OH squats

PRE: Movement Standards

WOD: Partner Day! For time:

-3 Rounds: 50/45 Cal Ski, 50 Thrusters (95/65)

-2 Rounds: 150 DU (x3 Singles), 40 Dual DB/KB Walking Lunges (35/20)

-1 Round: 50/45 Cal Bike, 30 Ground to Overhead (155/105)

**Partners alt. reps and rest as needed**

POST: Mobility

PRE: 6 min EMOTM: 7 Sumo Deadlift High Pull (95/65), Goblet Squat Hold remainder of minute

WOD: 5 Rounds: AMRAP 3, 1:00 rest:

-R1: 21 Bar-Facing Burpees, Max Power Cleans (115/85)

-R2: 18 Bar-Facing Burpees,  Max Power Cleans (135/95)

-R3: 15 Bar-Facing Burpees, Max Power Cleans (155/105)

-R4: 12 Bar-Facing Burpees, Max Power Cleans (185/135)

-R5: 9 Bar-Facing Burpees, Max Power Cleans (205/145)

 POST: 5 Sets: 10 Banded Hip Thrusts (from rig), 10 V-ups