PRE: Workout Set-up

WOD: For Time:

5 Rounds:

-5 Shuttle runs (25' out / 25' back = 1)

-10 Single DB Box Step Ups

Straight into..

5 Rounds

-10 Russian KBSwings (70/53)

-10 Goblet Squats

Straight into

5 Rounds:

-15/12 Cal Row

-10 Med Ball Sit ups (20/14)

POST: 3 Rounds: 10 DB Glute Bridges, 10 Tall Kneeling Pallof Presses/side, 12 Banded Hamstring Curls, 0:40 Easy Bike

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