PRE: 3 Sets: 8 Dual DB Bent Over Rows (Underhand grip), 6 Front Squats (165/115), 8 Ring Dips

WOD: For time: 30-20-10:

-Cal Row

-Single DB Box Step-Ups (50/35, 24/20)

Directly Into: 10-20-30:

-Hang Snatches (75/55)

-Wallballs (20/14)

POST: 30 Rower Seat Pike Pull-ins

PRE: Movement Standards

WOD: Partner Day! "Pearl Harbor" For time:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a KB)

-Then, complete 12 rounds of :

-10 Dual DB Front Squats (50/35)

-41 Flutter Kicks (Odd Rounds)

-41 Mountain Climbers (Even Rounds)

-Finally, complete:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a KB)

POST: Mobility

PRE: 3 Sets: 10 Bar Hip Thrusts (115/75), 0:30 Heavy BB Front Rack Hold (205/125), 0:45 Forearm Plank Hold

WOD: "Jack" AMRAP 20:

-10 Push Presses (115/75)

-10 Amer. KB Swings (53/35)

-10 Box jumps (24/20)

POST: 3 Sets: 15 Ring rows, 20 Hollow rocks, 0:20 Banded lat stretch/side