PRE: 0:00-4:00: DB Overhead Squat (Heavy 5 on Each Side), 4:00-8:00: DB Squat Snatch (Heavy 3 on Each Side), 8:00-12:00: Single DB Overhead Lunge (Heavy 50’ on Each Side)

WOD: 3 Rounds of AMRAP 5, 2 min rest between rounds:

-30/21 Cal Bike/Row/Ski

-21 Clean and Jerks (95/65)

-Max Ring Rows

(Round 2 - 15 Clean and Jerks (115/75), Round 3 - 9 Clean and Jerks (135/95))

POST: 120 Mini-band Steps ( 30 each direction)

PRE: Movement Standards

WOD: Partner Day! “Marconi” For time:

-2,382m Row/Ski

Then 20 Rounds of:

-11 Toes-to-Bars

-20 Air Squats

-16 KB Swings (53/35)

POST: 10-8-6-4-2: Inchworms (with push-up), Ab-wheel roll outs

PRE: On the 2:00 x 6 Rounds: 3 Muscle-ups (3 Pull-ups + 3 Ring Dips), 7-7-5-5-3-3 Deadlift (Choose a heavy load, practice touch and go)

WOD: "Gymnasty Annie" For time:

-50 DU (x2 Singles), 50 Sit-ups, 5 Presses to Handstand

-40 DU, 40 Sit-ups, 4 Presses to Handstand

-30 DU, 30 Sit-ups, 3 Presses to Handstand

-20 DU, 20 Sit-ups, 2 Presses to Handstand

-10 DU, 10 Sit-ups, 1 Press to Handstand

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