PRE: 3 Sets: 2 Rope Climbs, 25 Banded Pull-Aparts, 10 Stiff Legged Deadlifts (115/75), 25 Sit-ups

WOD: For time:

-15 Devil Presses (2x50/35)

-25 Air Squats

-12 Devil Presses

-25 Air Squats

-9 Devil Presses

-25 Air Squats

-6 Devil Presses

-25 Air Squats

-3 Devil Presses

-25 Air Squats

POST: 30-20-10: DB Glute Bridges 12/9 Cal Bike/Row/Ski after each set.

PRE: Movement Standards

WOD: Partner Day! "Partner II" For time:

-4000/3600m Row

-100/85 Cal Bike

-2,000/1700m Ski

-1000m Run

*Every 5 minutes starting from 0:00, each partner completes:

-10 Bar Facing Burpees

-10 Thrusters (95/65)

-3 Ring Dips.

*Partners can continue to accumulate meters/cals while other completes burpees/thrusters/ring dips.

POST: Mobility

PRE: 5 Sets: 250m Row, 2 Hang Snatches, 2 Overhead Squats *Build up to a heavy complex.

WOD: AMRAP 12:

-10 SA DB Push Presses (Left) (50/35)

-15 SA Front Rack Walking Lunges (Left)

-10 SA DB Push Presses (Right)

-15 SA Front Rack Walking Lunges (Right)

POST: 10 Slow Tempo Skin-the-Cats, 20 Weighted Hollow Rocks, 20 Arch Rocks