PRE: 5 Rounds: 1 Lap OH DB/KB Carry, 20 Weighted Sit-ups

WOD: For time: 15-12-9-6:

-Hang Squat Cleans (135/95)

-Box Jumps Overs (30/24)

Then:

6-9-12-15:

-Thrusters (115/75)

-HSPU (Box/Pike)

POST: 10 Skin the Cats, 3x10 Deficit Dual DB Reverse Lunges (Stand on plate)

PRE: Movement Standards

WOD: Partner Day! For Time:

-40 Single DB Bench Presses (50/35)

-10 Synchro Single DB Devil Presses (50/35)

-30 Single DB Bench Presses

-10 Synchro Single DB Devil Presses

-20 Single DB Bench Presses

-10 Synchro Single DB Devil Presses

*2 minute rest*

Then complete: 10 Rounds:

-12/10 Cal Bike/Row/Ski

-10 Bar Facing Burpees

-5 Front Squats (135/95)

*Partners may complete this work waterfall style

POST: Mobility

PRE: Movement Standards

WOD: “Luke” for Time:

-400m Run

-15 Clean and Jerks (155/105)

-400m Run

-30 TTB (K2E/KB V-ups)

-400m Run

-45 Wall Balls

-400m Run

-45 American KB Swings (53/35)

-400m Run

-30 Ring Dips

-400m Run

-15 Weighted Lunges (155/105)

-400m Run

POST: Mobility