PRE: 3 Sets: 8 DB Push Presses (50/35), 8 Good Mornings (85/60), 0:30 Ring L-Sit Hold

WOD: 6 Rounds, On the 3:00:

-12/9 Cal Bike/Row/Ski

-9 Bar Facing Burpees

-6 Squat Cleans (155/105)

POST: 150m Bicep only Row, 75 Hollow Rocks

PRE: 6 Sets: 3 Floor Presses (Athletes choose a heavy load) + 1 Wall Walk + 10 HS Shoulder Taps

WOD: For time: 3 Rounds:

-400m KB/DB Farmer Carry (35/20)

-35 GHD sit-ups

POST: 30 Walking Lunges, 0:45 Wall Sit Hold, 20 Walking Lunges, 0:30 Wall Sit, 10 Walking Lunges, 0:15 Wall Sit

PRE: Movement Standards

WOD: Partner Day! For time:

-200/170 Cal Bike/Row/Ski

Then: 3 Rounds:

-50 HRPU

-50 Single DB Box Overs (24/20)

-50 Dual DB Front Squats (50/35)

POST: Athlete chooses 3 core movements, complete 30 reps each