PRE: NFT: 3 Rounds: 21 Sumo Deadlift (155/125), 21 Handstand Push-ups

WOD: EMOTM x 20:

-Odd: 15/12 Cal Bike/Row/Ski

-Even: 45 DU (x2 Singles)

POST: 3 Sets: 15 Russian KB Swings, :30 Goblet Squat Hold

PRE: Movement Standards

WOD: Partner Day! For time in teams of 3: 6 Rounds:

-30 Bar Facing Burpees

-30 Hang Squat Cleans (95/65)

-30 Toes to Bar

-30 Dual DB/KB Walking Lunges (50/35)

*300/255 Cal Bike/Row/Ski.

*Partners alt. reps, rest, and calories until complete.

POST: Mobility

PRE: EMOTM x 7: 3 Single DB Hang Clean and Jerks (Left Arm), 3 Single DB Hang Clean and Jerks (Right Arm), 6 Alt. DB Power Snatches

WOD: For time: 3 Rounds:

-30 Wallballs (20/14)

-30 Box Jumps (24/20)

-30 Sumo Deadlift High Pulls (75/55)

-30 Shoulder to Overhead

-30/21 Cal Bike/Row/Ski

-Rest 2 Minutes

POST: 4 Sets: 15 Hollow Rocks, 0:15 L-Sit