PRE: Movement Standards

WOD: Partner Day! "World Down Syndrome Awareness Day" For time:

Buy-In: 2100/1800m Row/Ski

Then, 3 Rounds of:

-21 Hang Cleans (135/95)

-21 Hand Stand Push-Ups (Box/Pike)

-21 Inverted Ring Rows

-21 Front Squats

-21 Bar Facing Burpees

-21 GHD Sit-Ups

-21/15 Cal Bike

Cash-Out: 1 Mile Run

POST: Mobility

PRE: 3 Sets: 0:30 KB Side Plank (Left Arm), 0:30 KB Side Plank (Right Arm), 50′ Dual KB Death March

WOD: For time: 3-6-9-12-15-18:

-RA DB Push Presses (35/20)

-LA DB Push Presses

-Back Rack Reverse Lunges (75/55)

*2 minute rest*

18-15-12-9-6-3:

-RA DB Push Presses

-LA DB Push Presses

-Back Rack Reverse Lunges

POST: 2 Rounds: 0:15 Ring Support Hold, 0:20 Hollow Hold

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