PRE: 5 Sets: 5 HSPU + Front Squats (205/125, Rep Scheme: 5-4-3-2-1)

WOD: For time: 3 Rounds:

-10 Hang Cleans (155/105)

-1:00 Hang from Pull-up Bar

-10 Push Jerks

-1:00 Handstand Hold

POST: 3 Sets: 6 Inchworms, 9 Toes to Ring, 12 Pausing Hip Extensions (2-second hold at top)

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