PRE: 3 Sets: 14 Front Rack Step-Back Lunges (95/65), 10 Kneeling KB Strict Presses (35/20), 20 Ring Rows

WOD: EMOTM x 30:

-Minute 1: 100m Run

-Minute 2: 1 Round of Single-Arm DB DT (50/35)

-Minute 3: 10/8 Cal Bike

-Minute 4: 1 Round of Single-Arm DB DT

-Minute 5: Max Double-Unders

POST: 2 Rounds: 0:30 Seated Hamstring Fold, 0:30 Standing Quad Stretch, 0:30 RB Chest Opener/side

PRE: Movement Standards

WOD: Partner Day! For time:

-120/100 Cal Bike

Then: 4 Rounds:

-20 DB Snatches (50/35)

-20 Dual DB Lunges

-100m Sandbag Carry

Then: 4 Rounds:

-20 Reverse Burpees

-20 Alt. Partner Sit-Ups

Then: 4 Rounds:

-30 V-ups

-30 Pendlay (95/65)

-100m Sandbag Carry

Then: -2000/1800m Row

POST: Mobility

PRE: 3 Sets/side: 7 SA DB Bench Press, 7 SA DB Bent Over Row

WOD: For time:

-400m Run

Then, 5 rounds of:

-10 TTB (K2E/KB V-ups)

-10 Box Jump Overs (24/20)

Then,

-400m Run

POST: 2 Sets: 30 Bicycles, 1:00 Plank