PRE: 3 Sets: 7 Single Arm KB Deadlift (Left), 15 Weighted Sit-ups, 7 Single Arm KB Deadlift (Right),2 Rope Climbs (10 Pull-ups)

WOD: In 20 minutes, complete as many rounds as possible:

-0:30 Handstand Hold

-0:30 Squat Hold

-0:30 L-sit Hold

-0:30 Chin-over-Bar Hold

POST: 3 Rounds: 12 Banded Good Mornings, 12 Prone Y-T Raises, 0:30 Seated Forward Fold

PRE: Movement Standards

WOD: Partner Day! “Ratana” For time:

Buy-In: 1,989/1690m Row

Directly Into:

-29 Burpees

-54 DB Snatches (50/35)

-29 Strict Pull-Ups

-54 Walking Lunges

-29 Deadlifts (225/155)

-54 Shoulder to OH (95/65)

-29 Push-Ups

-54 Air Squats

Cash-Out: 1,991/1690m Row

POST: Mobility

PRE: 3 Sets: 16 Single-Leg Glute Bridges (Foot on MB), 50' Lateral Bear Crawl (Left and Right), 75 DU (x2 Singles)

WOD: For Time:

Buy-In: 15 Clusters (135/95)

Then, 3 Rounds:

-21/15 Cal Ski

-10 HSPU (Box/Pike)

Then, Cash-Out: 15 Clusters

POST: 3 Rounds: 12 Tall-Kneeling DB Halo Rotations, 10 Jefferson Curls, 0:30 Thread-the-Needle Stretch/side, 0:30 Elevated Chest Opener on Box (Hands on box - chest towards floor)