PRE: 2 Sets: 1:00 Support on Rings, 1 Rope Climb, 1:00 Plank Hold, 1 Rope Climb, 1:00 Squat Hold, 1 Rope Climb

WOD: For time:

-100' Walking Lunge -21 Parallette Shoot Throughs (Forward + Back = 1) -21 Sit-ups

-100' Walking Lunge -18 Parallette Shoot Throughs -18 Sit-ups

-100' Walking Lunge -15 Parallette Shoot Throughs -15 Sit-ups

-100' Walking Lunge -12 Parallette Shoot Throughs -12 Sit-ups

-100' Walking Lunge -9 Parallette Shoot Throughs -9 Sit-ups

-100' Walking Lunge -6 Parallette Shoot Throughs -6 Sit-ups

POST: 5:00 Cool down Bike/Row/Ski

PRE: Movement Standards

WOD: Partner Day! AMRAP 32:

-42 Alt. DB Hang Snatches (50/35)

-42 DU (x2 singles, each)

-42 Goblet Squats

-42 DB Bench Presses

-42 TTR

-42 DB Sumo Deadlift High Pulls

-42 Synchro Air Squats

-400m Run (Together)

POST: 50 R Oblique Crunches, 50 Crunches, 50 L Oblique Crunches

PRE: 4 Sets: 0:30 HS Hold, 1:30 Ski (Light Pace), 15 GHD Sit-ups

WOD: AMRAP 13:

Buy-In: 50/42 Cal Bike

Directly Into…

-5 Deadlifts (245/165)

-15 Dual DB/KB Push Presses (50/35)

-50' Bear Crawl

POST: 3 Sets: :20 Bottom of push-up hold, 20 Rower Seat Plank Pulses