PRE: 1 Set: 15 Bar Hip Thrusts (115/85), 100′ Single DB OH Walking Lunge, 15 Bar Hip Thrusts, 100′ Single DB OH Walking Lunge,  15 Bar Hip Thrusts

WOD: For time:

-30/25 Cal Bike/Row/Ski

-10 Deficit Handstand Push-Ups

-20/15 Cal Bike/Row/Ski

-10 Deficit Handstand Push-Ups

-20/15 Cal Bike/Row/Ski

-10 Deficit Handstand Push-Ups

-30/25 Cal Bike/Row/Ski

POST: 3 Rounds: 10 Banded Good Mornings (light resistance), 10 Ring K2E, 10 Cossack Squats (5/side)

PRE: Movement Standards

WOD: Partner Day! For time: 2 Rounds:

-400m Run (together)

-40 Russian KB Swings (70/53)

-30 SB Over the Shoulders

-30 Wall Sit DB Presses (35/20)

-30/24 Cal Bike/Row/Ski

-30 Hang Cleans (115/75)

-30 Shoulder to Overhead

-30/24 Cal Bike/Row/Ski

Buy-Out: 200 Sit-Ups

POST: Mobility

PRE: Movement Standards

WOD: "CrossFit Open 26.1" For time:

-20 Wall-ball Shots (20/14) -18 Box Jump-Overs (24/20)

-30 Wall-ball Shots -18 Box Jump-Overs

-40 Wall-ball Shots -18 Medicine-Ball Box Step-Overs

-66 Wall-ball Shots -18 Medicine-Ball Box Step-Overs

-40 Wall-ball Shots -18 Box Jump-Overs

-30 Wall-ball Shots -18 Box Jump-Overs

-20 Wall-ball Shots

*Time cap: 12 minutes

POST: 3 Rounds NFT: 2:00 Bike/Row, 20 Banded Terminal Knee Extensions (each leg), 12 Tempo Goblet Squats (5 sec down, light weight) 16 Alt. Reverse Lunges, 20 Sit-ups, 0:30 Plank/side