PRE: Movement Standards

WOD: Partner Day! For Time:

-80/65 Cal Bike

-27 Partner Deadlifts (365/255)

-40 Synchro HRPU

-60/50 Cal Bike

-21 Partner Deadlifts

-30 Synchro TTB (K2E/KB V-ups)

-40/30 Cal Bike

-15 Partner Deadlifts

-20 Synchro C2B Pull-Ups

POST: 3 Rounds: 12 DB Tricep Kickbacks, 8 Side Plank Thread-the-Needles/side, 10 GHDSU, 0:30 Dead Hang

PRE: On the 0:30 x 10 Sets: 2 Sumo Deadlift High Pulls (125/85) / 5x5 Weighted Strict Pull-ups

WOD: For time:

-100 DU (x2 Singles)

-25′ Handstand Walk (50' Forward/50' Reverse Bear Crawl)

-75 DU

-25′ Handstand Walk

-50 DU

-25′ Handstand Walk

-25 DU

-25′ Handstand Walk

*10 Minute Time Cap.

POST: NFT: 50 Sit-ups, 50 Rower Pike Pull-ins, 50 V-ups

PRE: Heavy Day

WOD:

-Hang Clean & Jerk 5-5-5-5-5

*Work up to a heavy set of 5

-Floor Press 5-5-3-3-1-1

*Work up to a heavy single from rack

POST: 10-8-6-4-2: RB Russian KB Swings (53/35), Parallette Decline Push-ups, Bar Hip Thrusts (115/85)