PRE: 3 Sets: 15 Strict Knees to Elbow, 200′ Yoke Carry (Moderate Load), 25 Hip Thrusts

WOD: 5 Sets, Every 4:00: complete:

-10 Handstand Shoulder Taps/side

-10 Back Rack Lunges/side (95/65)

-8 Ring Push-Ups

-50' DB Bear Crawl

POST: 2 Sets: 20 Right Oblique Crunches, 20 Crunches, 20 Left Oblique Crunches

PRE: Movement Standards

WOD: Partner Day! For time: 

-50/42 Cal Bike/Row/Ski

-50 Box Jump Overs (24/20)

-50 SDHP (95/65)

-50 V-ups

-50 Push Jerks

-50 Box Jump Overs

-50/42 Cal Bike/Row/Ski

-50 Box Jump Overs

-50 SDHP (135/95)

-50 V-ups

-50 Push Jerks

-50 Box Jump Overs

-50/42 Cal Bike/Row/Ski

POST: Mobility

PRE: 5 Sets: On the 2:00: 1 Hang Snatch, 1 Power Snatch, 1 Hang Snatch, 1 OHS

WOD: AMRAP 7:

-4 Muscle-ups (Ring/Bar, 8 Pull-ups)

-8 Front Squats (185/135)

-100m Run

-16 Toes to Bar

*Rest 3 Minutes

AMRAP 7:

-4 Muscle-ups (Ring/Bar, 8 Pull-ups)

-8 Front Squats (155/105)

-100m Run

-16 Toes to Bar

POST: 2 Sets: 24 Reverse Crunches, 12 Landmine Rotations