PRE: Movement Standards

WOD: Partner Day! For time:

3 Rounds: 24 Alt. DB Snatches (50/35), 24 Synchro Lunges, 12 Ring Dips

3 Rounds: 15 Overhead Squats (95/65) 15 Hanging Knee Raises, 72 DU (x2 Singles)

3 Rounds: 30/24 Cal Ski, 12 Synchro Push-Ups, 24 Thrusters

Cash-Out Together: 600m Run, 30 Synchro Burpees, 600m Run

POST: Mobility

PRE: 4 Sets: 8 Strict Toes-to-Ring, 0:20 Hollow Hold, 6/side Pistols

WOD: For time: 5 Rounds:

-15/12 Cal Bike

-10 Single DB Alt. Devil Presses (50/35)

-5 Dual-DB Box Step-Overs (24/20)

POST: 3 Sets: 12 Reverse Hypers, 10/side Half-Kneeling Pallof Presses, 1:00 Upper Body Mobility

PRE: Heavy Day

WOD: 5 Sets: 8-6-5-4-3 Chest-Supported Barbell Rows (Increase load each set)

*After each set: 8/side Bulgarian Split Squats, 10 Ab-Wheel Rollouts, 12 Banded Hamstring Curls, 0:20/side Heavy Bottom-Up KB Hold

POST: 3 Sets: 10 Prone Y-T Raises (10 each position), 15/side Single-Leg Calf Raises