PRE: Movement Standards

WOD: Partner Day! 5 Rounds: AMRAP 4, 1:00 rest between rounds:

-20 Dual DB Bench Press (50/35)

-20 Burpee Box Overs (24/20)

-Max 25' Shuttle Runs (25' out/25" back)

POST: 2 Rounds: 0:30 Foam Roll, 0:20 Banded Lat Stretch/side, 10 Split Lunge Pulses/side, 10 V-Ups

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)