PRE: 4 Sets: 8 Seated Barbell Presses, 10 Barbell Curls, 0:30 Hollow Hold

WOD: For time: 10 Rounds:

-5 Shuttle Runs (25' out and back = 1 rep)

-10 Russian KB Swings (70/53)

-15/10 Cal Bike

POST: 3 Sets: 6 Single Leg Calf Raises/side, 20 RB Glute Bridge External Rotation

PRE: Movement Standards

WOD: Partner Day! For time: 42-36-30-24-18-12-6:

-Thrusters (95/65)

-Bar-Facing Burpees

*After each rung, complete: 24/10 Cal Bike/Row/Ski, 6 Wall Walks

POST: Mobility

PRE: 5 Sets: On the 1:30: 3 Muscle-ups (Ring/Bar or 3 Ring Rows + 3 Ring Dips), 3-3-2-2-1 Hang Snatches (Light-Moderate Load)

WOD: For time: 4 Rounds:

-30 Deficit Push-Ups (Hands on plates)

-30 Single DB Box Step-Ups (50/35, 24/20)

-200m Run (4 Lap Jog or 15/12 Cal Bike)

POST: 3 Rounds: 15 Sit-ups, 10 Bird Dogs (5/side), 0:45 Seated Figure-4 Glute Stretch, 0:45 Prone Quad Stretch