PRE: Movement Standards

WOD: Partner Day! For time:

-100/85 Cal Bike/Row/Ski

Then, 4 Rounds:

-25 Thrusters (95/65)

-25 Box Jump Overs (24/20)

Then, 4 Rounds:

-25 Clean and Jerks

-25 Chest-to-Bar Pull-Ups

Then, 4 Rounds:

-25 Thrusters

-25 Box Jump Overs

-100/85 Cal Bike/Row/Ski

POST: Mobility

PRE: 3 Sets: 20 GHD Sit-ups, 6 Wall Walks, 2 Lap Heavy SB Carry

WOD: For time: 4 Rounds:

-12 Deadlifts (185/135)

-15/12 Cal Bike

-30 DU (x2 Singles)

POST: 3 Rounds: 7 Seated Single Arm Arnold Press (Each Side), 0:30 Ring Plank Support, 14 Single Arm Bent Over Rows

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)