PRE: 5 Sets: 2 Turkish Get-ups/side, 8 GHD Hip Extensions, 10 Hollow Rocks

WOD: For time: 4 Rounds:

-400m Run

-12 Power Cleans (135/95)

-9 Front Squats

-6 Push Jerks

POST: 2 Rounds: 1:00 Plank Hold, 20 Leg Raises to bar

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