PRE: Movement Standards

WOD: Partner Day! For Time: 6 Rounds:

-8 Deadlifts (255/175)

-8 Synchro Bar Facing Burpees

-500/425m Row

-8 Synchro Bar Facing Burpees

-16 Synchro DB Hang Clean and Jerks (50/35)

-8 Synchro Bar Facing Burpees

Then… Cash-Out:

-40/34 Bike

-200' Wheel Barrel

POST: Mobility

PRE: 4 Sets: 6 Ring Dips, 8 Back Squats (185/135)

WOD: For time: 4 Rounds:

-20/15 Cal Bike/Ski

-15 MB Squat Cleans

-10 Hang Snatches (95/65)

-200m Run

POST: 3 Sets: 8 Reverse Burpees, 15 GHDSU

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