PRE: EMOTM x 12: Minute 1: 4 Ring Muscle-ups (Transitions/ 4 Ring Rows, 4 Ring Dips), Minute 2: 15 Hollow Rocks/15 Arch Rocks, Minute 3: 12 DB OHS (6/side)

WOD: For time:

-15 HSPU (Box/Pike)

-1 Hang Squat Clean (155/115)

-13 HSPU

-3 Hang Squat Cleans

-11 HSPU

-5 Hang Squat Cleans

-9 HSPU

-7 Hang Squat Cleans

-7 HSPU

-9 Hang Squat Cleans

-5 HSPU

-11 Hang Squat Cleans

-3 HSPU

-13 Hang Squat Cleans

-1 HSPU

-15 Hang Squat Cleans

POST: 2 Sets: 300/250m Ski, 30 Sit-ups

PRE: Movement Standards

WOD: Partner Day! For time: 8 Rounds:

Partner A completes:

-18/15 Cal Bike/Row/Ski

-12 Dual DB Front Squats (50/35)

-6 Hang Snatches (125/85)

Partner B performs:

-5 Walk Walks

*Switch after every round.

POST: Mobility

PRE: AMRAP 7: -10 SDHP (135/95) -10 Push Presses

WOD: For time:

-50 Deadlifts (115/75)

-50 Walking Lunges

-40 Back Squats

-40 TTB (K2E/KB V-ups)

-30 Power Cleans

-30 Burpee Box Jumps (24/20)

-20 Thrusters

-20 C2B Pull-ups

POST: 30 GHDSU