PRE: 3 Sets: 10 Single Arm DB Row/side (Light load), 20 Weighted Glute Bridge March, 8 Barbell Z-Presses (Moderate load)

WOD: AMRAP 24: Ascending Ladder: 4-8-12-16-20…

-Hang Cleans (115/75)

-Goblet Bench Squat (70/50)

-Cal Bike

-DU (x2 Singles)

POST: 2 Sets: 24 Reverse Crunches, 12 Landmine Rotations

PRE: EMOTM x 12: Minute 1: 8 Deadlifts (225/155), Minute 2: 12 Ring Rows, Minute 3: 50' Dual DB Walking Lunges

WOD: For time: 3 Rounds:

-400m run

-50 Air Squats

-40 Sit-ups

-30 DB Curls (35/20)

-20 HRPU

-10 Pull-ups

POST: 2 Sets: 30 GHD Hip Extensions, 1:30 Plank

PRE: Movement Standards

WOD: Partner Day! "Pair-Up Throwdown" For time:

-30 Synchro Deadlifts (185/125)

-30 Synchro Bar Facing Burpees

-400m Run (Together)

-20 Synchro Deadlifts

-20 Synchro Bar Facing Burpees

-400m Run (Together)

-10 Synchro Deadlifts

-10 Synchro Bar Facing Burpees

-400m Run (Together)

Rest 5 minutes

-10 Synchro Front Squats (95/65)

-10 Synchro Pull-Ups

-400m Run (Together)

-20 Synchro Front Squats

-20 Synchro Pull-Ups

-400m Run (Together)

-30 Synchro Front Squats

-30 Synchro Pull-Ups

-400m Run (Together)

POST: Mobility