PRE: 3 RNFT: 14 Single DB Devil Presses, 20 Bulgarian Split Squats (10/Leg)

WOD: 5 Rounds NFT:

-2:00 Free Standing HS Hold (Handstand walk)

-20 Feet Elevated MB Sit-ups

-15 Ring Rows

-:30 L-Sit/Hold

POST: 30/24 Cal cool down Ski/Bike

PRE: Movement Standards

WOD: Partner Day! ""Seedy"" For time:

-14 rounds of 'Cindy', 2 rounds of 'DT' (155/105)

-12 rounds of 'Cindy', 2 rounds of 'DT'

-10 rounds of 'Cindy', 2 rounds of 'DT'

-8 rounds of 'Cindy', 2 rounds of 'DT'

-6 rounds of 'Cindy', 2 rounds of 'DT'

-4 rounds of 'Cindy', 2 rounds of 'DT'

-2 round of 'Cindy', 2 rounds of 'DT'

*'Cindy' 1 Round: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 'DT' 1 Round: 12 Deadlifts, 9 Hang Cleans, 6 S2O *Time Cap: 40 minutes"

POST: Mobility

PRE: 6x4 Push Press *Work at a heavy load, 20 reps of a core movement on even sets

WOD: For time: -21 Hang Snatches (75/55) -50 Wall Balls (20/14) -18 Hang Snatches -50 Russian KB Swings (70/53) -15 Hang Snatches  -50 Wall Balls

POST: 3x10 Weighted hip thrusts (from floor)