PRE: 2 Rounds: 0:40 Bike/Ski, 10 Air Squats, 12 Banded Pull-Aparts, 10 Reverse Lunges with Rotation (5/side), 12 Bird Dogs, 0:20 Hollow Rocks

WOD: 2 Rounds: 3:00 work/ 1:00 rest

-500/400m Row *AMRAP Air Squats

-1:00 rest

-500/400m Row *AMRAP Push-ups

-1:00 rest

-500/400m Row *AMRAP Renegade Rows (50/35)

-1:00 rest

-500/400m Row *AMRAP Sit-ups

-1:00 rest

POST: 3 Rounds NFT: 12 Dual DB Deadlifts, 10 Ring Face Pulls, 15 Reverse Hypers

PRE: Movement Standards

WOD: Partner Day! For Time:

Buy-In: 2,000m Ski/Row

Then, 15 Rounds:

-12 Thrusters (95/65)

-16 Push-Ups

Cash-Out: 1 Mile Bike (together)

*Every 7:00, 22 Sit-Ups each until complete.

POST: Mobility

PRE: Movement Standards

WOD: "CrossFit Open 26.2" For time:

-80' DB Overhead Walking Lunge (50/35)

-20 Alt. DB Snatches

-20 Pull-ups

-80' DB Overhead Walking Lunge

-20 Alt. DB Snatches

-20 Chest-to-bar Pull-ups

-80' DB Overhead Walking Lunge

-20 Alt. DB Snatches

-20 Ring Muscle-ups

*Time cap: 15 minutes

POST: 4 Rounds NFT: 12 Barbell Good Mornings, 15 GHD Sit-Ups, 0:15 Parallette L-Sit, 0:45 Bike