PRE: Movement Standards

WOD: Partner Day! "Black Friday" For time:

-200 Box Jump Overs (24/20)

-150 Wall Balls (20/14)

-100 Ground-to-Overheads (100/70)

-75 Bar Over Burpees

-50 Pull-Ups

*Partition the work above any way

*Buy-In/Cash-Out: 25-foot Handstand Walk/50-foot Bear Crawl (each)

POST: Mobility

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