PRE: 6 Sets, Every 90 seconds: 0:30 Wall-Facing Handstand Hold, 6 Front Squats (135/95)

WOD: AMRAP 12:

-8 Ring Rows

-12 Push-Ups

-20 Alt. V-Ups

POST: 4 Rounds: 20 Band Pull-Aparts, 0:45 Forearm Plank 1:00 Bike/Row/Ski 10 Cossack Squats (5/side)

PRE: Movement Standards

WOD: Partner Day! For time:

-25/20 Cal Bike/Row/Ski (Each)

Then, 4 Rounds of:

-12 Power Cleans (135/95)

-20 Sit-Ups

Then, -25/20 Cal Bike/Row/Ski (Each)

Then, 4 Rounds of:

-10 Power Cleans

-20 Wall Balls (20/14)

Then, -25/20 Cal Bike/Row/Ski (Each)

Then, 4 Rounds of:

-8 Power Cleans

-200' Bear Crawl

Then, -25/20 Cal Bike/Row/Ski (Each)

Then, 4 Rounds of:

-6 Power Cleans

-20 TTR (K2E)

POST: Mobility

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