PRE: On the Minute x 10: 30 DU (x2 Singles), 1 Squat Clean Thruster (155/105)

WOD: For Time:

-50 DB Walking Lunges (2x50/35)

-30 HSPU

-40 Front Rack Walking Lunges

-20 HSPU

-30 Overhead Walking Lunges

-10 HSPU

*15 minute time cap.

POST: 3 Sets: 25 x 4-Count Flutter Kicks, :30 Hollow Hold

PRE: Movement Standards

WOD: Partner Day! "The Lou" For time: 44 Rounds:

-4 Wallballs (20/14)

-4 Pull-ups

-4 Burpees

-4 DB Snatches (50/35)

*Partners alt. whole rounds and rest.

POST: Mobility

PRE: 2 Sets NFT: 50/35 Cal Bike/Row/Ski, 20 OHS (135/95)

WOD: AMRAP 10:

-5 Shoulder to Overhead (115/75)

-10 Deadlifts

-15 Box Jumps

POST: 50 GHD Sit-ups, 75 Sit-ups