PRE: Heavy Day

WOD: 5-5-4-4-3-3-2-2-1-1 Sumo Deadlift

Then complete: 3 Sets:

-25/21 Cal Bike

-10 Ring Push-ups

-10 Single DB OHS/Arm

POST: 4 Sets: 0:15 L-Sit Hold, 15 Weighted Sit-ups

PRE: Movement Standards

WOD: Partner Day! For time:

-150 Wall Balls (20/14)

-120 Russian KB Swings (53/35)

-100 Box Jump Overs (24/20)

-80 Ring Rows

-200m Sled Push

-40 1 'fer' 1 Burpee to Plate

-30 Synchro DB Thrusters (50/35)

-200m Sled Push

-10 Wall Walks

POST: Mobility

PRE: 3 Sets: 50′ Single DB OH Walking Lunge (35/20), 10 Sumo Deadlift High Pulls (Light-Mod Load), 25 RB Pull Aparts

WOD: For time:

-40 TTR (K2E/KB V-ups)

-400m Run

-20 Dual DB Hang Squat Cleans (50/35)

*Rest 3 minutes

For time:

-30 TTR

-400m Run

-15 Dual DB Hang Squat Cleans

*Rest 2 minutes

For time:

-20 TTR

-400m Run

-10 Dual DB Hang Squat Cleans

POST: Mobility