PRE: 3 Sets: 10 Ring Dips, 12 Bulgarian Split Squats/side, 100m Dual DB Front Rack Walk (50/35)

WOD: For time: 10 Rounds:

-250/215m Row/Ski

-9 Dual DB Burpee Deadlifts (50/35)

POST: 30 Walking Lunges, 0:45 Wall Sit Hold, 20 Walking Lunges, 0:30 Wall Sit, 10 Walking Lunges, 0:15 Wall Sit

PRE: Movement Standards

WOD: Partner Day! For time:

-800m Partner MB Run

-6 Tire Flips

-100 Wall Balls (20/14)

-150m Prowler Push

-6 Tire Flips

-80 American KB Swings (53/35)

-150m Prowler Push

-6 Tire Flips

-60 Burpee Box Overs (24/20)

-150m Prowler Push

-6 Tire Flips

-30 Shoulder to Overhead (135/95)

-150m Prowler Push

-200m Partner Sprint Together

POST: Mobility

PRE: EMOTM x 10: Odd: 7 Deadlifts (205/135) Even: 25’ Handstand Walk (14 HS Shoulder Taps)

WOD: For time:

-200m Run

-9 Bar Muscle-Ups (x2 Pull-ups)

-21 Squat Cleans (135/95)

-200m Run

-9 Bar Muscle-Ups

-15 Squat Cleans

-200m Run

-9 Bar Muscle-Ups

-9 Squat Cleans

POST: 2 Sets: 1:30 Light Bike, 20 Weighted V-ups