PRE: 3 Sets: 20 Barbell Good Mornings, 15 DB Bench Press, 250/215m Ski

WOD: Every 5 Minutes x 5 Rounds:

-15/12 Cal Row

-16 Shuttle Runs (10m out / 10m back)

-10 Thrusters (95/65)

POST: 75 Banded Pull Aparts, 60 Oblique Crunches/side

PRE: 5 Sets: 6 Strict Handstand Push-ups, 3 Back Squats (225/135)

WOD: For time:

-30/22 Cal Bike/Ski

-40 Power Snatches (75/55)

-30/22 Cal Bike/Ski

-5 Rope Climbs

-30/22 Cal Bike/Ski

-40 Bar-Facing Burpees

POST: 3 Rounds: 12 Banded Face Pulls, 0:30 Hollow Hold

PRE: Movement Standards

WOD: Partner Day! For time:

-120/100 Cal Bike

-80 DB Bench Press (50/35)

-120 DB Front Squats

-100/85 Cal Row

-80 Kneeling MB G2O

-80 WP Sit-ups (45/25)

-100/85 Cal Bike

-70 Burpees over DBs

-100 DB Front Squats

-80/65 Cal Row

-80' SB Bear Crawl

-60 Kneeling MB G2O

-60 WP Sit-ups

POST: Mobility