PRE: Workout Set-up

WOD: 24 min AMRAP:

-10 Barbell Curls

-10 Barbell Bent Over Rows

-10 Barbell Strict Press

-2:00 Row

-20 Alt. Renegade Rows

-20 Push-ups (Hands on DBs)

-20 Sit-ups

-2:00 Bike

-1:00 Wall-sit

-1:00 Front plank

-400m Run

POST: 3 Sets: 8 DB Chest fly, 8 Bent Over Reverse Fly

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