PRE: On the 0:00 – 10 Hang Cleans (115/80), On the 2:00 – 8 Hang Cleans (135/95), On the 4:00 – 6 Hang Cleans (165/115), On the 6:00 – 4 Hang Cleans (185/135), On the 8:00 – 2 Hang Cleans (205/145)

WOD: For time:

-400m Run

-5-5-5: Front Squats (155/115), HSPU (Box/Pike)

-400m Run

-4-4-4: Front Squats, HSPU

-400m Run

-3-3-3: Front Squats, HSPU

-400m Run

-2-2-2: Front Squats, HSPU

-400m Run

-1-1-1 Front Squats, HSPU

POST: 4x8 Floor Press (135/85)

PRE: Movement Standards

WOD: Partner Day!

Part A: "Barber Pole"

For time: 144/122 Cal Bike/Row/Ski (Switch every 18/15 Cals)

*8 min time cap.

**Rest 2 minutes**

Part B: For time:

-50 Synchro American KB Swings (50/35)

-40 Synchro Goblet Lunges -

-30 Synchro HRPU

-20 Synchro Plate G2O (45/25)

-10 Synchro Burpees onto Plate

POST: Mobility

PRE: 5 Sets: 8 Unbroken Deadlifts (Light-Moderate Load), 10 HS Shoulder Taps

WOD: 3 Rounds: AMRAP 7 with 2 minute rest between rounds.

Round 1: Buy In: 400m Run Then, AMRAP:

-21 C2B Pull-ups

-21/15 Cal Bike

Round 2: Buy In: 400m Run Then, AMRAP:

-15 TTB (K2E/KB V-ups)

-15/10 Cal Bike

Round 3: Buy In: 400m Run Then, AMRAP:

-9 Pull-ups

-9/6 Cal Bike

POST: 3 Sets: 50 Flutter Kicks, 50 Scissor Kicks