PRE: 15:00 for Practice: 3 Low-Ring Muscle-Up Transitions, 0:15 Ring Support Hold, 20′ Handstand Walk Practice, 6 Tall Box Jumps (30/24)

WOD: For time: 2 Rounds:

-50 DB Hang Snatches (50/35)

-40 DB Lunges

-30 Push-ups (Hands on DBs)

POST: 3 Sets: 7 Inchworms, 21 Sit-Ups

PRE: Movement Standards

WOD: Partner Day! For time:

-30 Deadlifts (255/185)

-800m Run (Together)

-100 MB Squat Tosses Over the Bar (20/14)

-15 Team Tire Flips

-100/85 Cal Bike/Row/Ski

-15 Team Tire Flips

-80 Bar-Over Burpees

-800m Run (Together)

-30 Deadlifts

POST: Mobility

PRE: 15:00 for Practice: 1 Legless Rope Climb, 20 Alt. Pistols, 100m Heavy SB Bear Hug Carry

WOD: 3 Rounds, AMRAP 4 with 2:00 rest between rounds:

-75 DU (x2 Singles)

-15 Toes-to-Bar (K2E/KB V-ups)

-Max Reps of; Round 1: Power Snatches (115/75), Round 2: Overhead Squats, Round 3: Squat Snatches

POST: 2 Sets: 20 GHD Sit-Ups, 30 GHD Hip Ext, 400/340m Ski