PRE: Movement Standards

WOD: Partner Day! For time:

P1: 400m Run / P2: 500m Row

Then, 4 Rounds: -8 Dual DB Power Cleans (50/35) -12 Dual DB Push Press -10/8 Cal Bike

Then, P2: 400m Run / P1: 500m Row

Then, 4 Rounds: -10 Toes-to-Bar -12 Alt DB Hang Snatches -100' Sandbag Bear-Hug Carry

Then, P1: 400m Run / P2: 500m Row

Then, 4 Rounds: -12 Plate Ground-to-Overhead (45/35) -50' Bear Crawl -12/10 Cal Bike

Then, P2: 400m Run / P1: 500m Row

POST: Mobility

PRE: 3 Sets: 9 DB Bench Presses, 18 Single Dumbbell Bent Over Rows (9/side), 27 Banded Pull-Aparts

WOD: "Service Cup Workout 1" For time:

-50 Wall Balls (20/14)

-50 Box Jump-Overs (24/20)

-50 Wall Balls

-50 MB Box Step-Overs

-50 Wall Balls

-50 Lateral Burpee Box Jump-Overs

*Time cap: 25 minutes

POST: 100 MB Twist

PRE: 3 Sets: 10 Ring Rows, 10/side Single-Leg Glute Bridges, 10 Hollow Rocks, 0:30 Wrist Stretch

WOD: 5 Rounds NFT:

-4 Skin the Cats

-30' Handstand Walk (12 Wall-Facing HS Shoulder Taps)

-10 Alt. Pistols

-0:20 L-Sit Hold

POST: 3 Rounds: 15 Heavy RB Good Mornings, 8 Ring Dips