PRE: Strict Press 5 × 5 (Moderate load), 3 rounds: 8 Strict Pull-Ups, 0:30 Hollow Hold

WOD: For time: 5 Rounds:

-10 Dual DB Walking Lunges (50/35)

-15 Amer. KB Swings (53/35)

POST: 3 Rounds: 10 Air Squats, 10 Banded Push-ups, 20 Banded Pull-Aparts, 20 Alt. Dead Bugs

PRE: 2 Sets: 10 Bulgarian Split Squats (5/side), 20 Banded Terminal Knee Extensions (10/side), 20 Glute Bridge Marches (10/side)

WOD: Every 10 minutes on the 10 x 4 sets:

-1000/850m Row/Ski

-20 Box Step-Ups (24/20)

-25/20 Cal Bike

POST: 3 Rounds: 12 Alt. Zottman Curls, 12 Triceps Kickbacks, 20-2 Count Bicycles, 3 Lap Light Jog

PRE: Movement Standards

WOD: Partner Day! "Goose" For time:

-106 Deadlifts (135/95)

Then, 7 rounds of:

-15 Pull-ups

-15 Thrusters (95/65)

-15 Russian KB Swings (70/53)

Then, 500m Row/Ski (25/21 Cal Bike) *Each

POST: Mobility