PRE: Heavy Day

WOD: Seated Strict Press 5-5-5-5-5-5

4 Sets:

-18 RB Russian KB Swings

-15 Bar Hips Thrusts (145/105)

-12 Strict Toes above hips

POST: 3 Sets: 10 Cal Reverse Bike, 20 Weighed Sit-ups, :30 Hollow Rocks

PRE: Movement Standards

WOD: Partner Day! Part A: "Barber Pole"

For time: 250/200 Cal Bike/Row/Ski (Switch every 25/20 Cals)

*8 min time cap.

**Rest 2 minutes**

Part B: For time:

-50 Synchro American KB Swings (50/35)

-40 Synchro Goblet Lunges

-30 Synchro HRPU

-20 Synchro Plate G2O (45/25)

-10 Synchro Burpees onto Plate

POST: Mobility

PRE: 5 Rounds: 300/240m Light Row/Ski, 20 Heavy RB Good Mornings

WOD: AMRAP 8:

-Hang Squat Cleans (115/75)

*Each time you break, perform 50 DU (x2 Singles)

**Rest 4 minutes**

AMRAP 8:

-Shoulder Press

*Each time you break, perform 30 Air Squats

POST: 5x5 Ring Pull-ups