PRE: 2 Rounds: 8 Air Squats, 6 Push-ups, 10 Walking Lunges, 6 Ring Rows *Then, 2 Rounds: 6 Push Presses, 6 Front Squats, 6/5 Cal Bike

WOD: For time:

4 Rounds:

-10 Sit-ups

-10 Air Squat

-10 Push-ups

-10 Walking Lunges

*1:00 rest

4 Rounds:

-5 Shuttle runs (25' out/back)

-7 Inverted Ring Rows

*1:00 rest

4 Rounds:

-10/7 Cal Bike

-20 BB Push Presses (45/35)

-10/7 Cal Bike

-20 BB Front squats

POST: 3 Rounds: 0:30 Wall Sit, 15 Banded Pull-aparts, 15 GHDSU

PRE: Movement Standards

WOD: Partner Day! For time:

-60 Russian KB Swings (53/35)

-60 Burpees

-60 Russian KB Swings

-60 KB Box Step-overs (24/20)

-60 Russian KB Swings

-60 Burpee to KB Box Step-overs

-60 Russian KB Swings

POST: 4 Rounds: 10 Single-Arm Dumbbell Z-Press (5/side), 20 Banded Lateral Walks, 20-4 count Flutter Kicks, 0:30 Bottom-Up KB Front Rack Hold (0:15/side)

PRE: 3 Sets: 16 Dual DB Front Rack Reverse Lunges, 0:30 DB Hollow Hold

WOD:5 Rounds: On the 5:00:

-7 Power Snatches (115/85)

-15/12 Cal Bike/Row/Ski

-7 OHS (115/85)

-8 Lap Run

POST: 2 Sets: 500/400m Easy Row or 1:45 Easy Bike, 10 Tempo Goblet Squats, 0:20 Couch Stretch Hold/side, 0:15 Cossack Squat Hold/side