PRE: 3 Sets: -100m Jog, 10 PVC Overhead Squats, 0:20 Handstand Hold, 10 Alt. Single-Leg Glute Bridges

WOD: 4 Rounds NFT:

-5 Wall Walks

-20 Alternating Pistols

-200m Sandbag + KB Carry (Heavy)

-12 Dual DB Devil’s Presses (35/20)

POST: 500m Row/Ski or 1 mile bike

PRE: Movement Standards

WOD: Partner Day! For time: Buy-in:

-50 Synchro HRPU

-150 Wall Balls (20/14)

-120 Pull-Ups

-300 DU (x2 Singles)

-4 Rope Climbs

Then… 5 Rounds:

-18 Thrusters (75/55)

-24 Russian KB Swings (70/53)

-24 Box Jump Overs (24/20)

POST: Mobility

PRE: 3 Sets: 20 Barbell Good Mornings (45/35), 15 Dual DB Floor Press, 100m Sled Pull

WOD: For time: 10-8-6-4-2:

-Power Cleans (185/125)

-Chest-to-Wall HSPU (Box/Pike)

POST:  3 Sets: 15 RB Sit-Ups, 20 Banded Face Pulls, 10 WP Around the Worlds (Each direction)