PRE: On the 2:00 x 6 Rounds: 3 Muscle-ups (3 Pull-ups + 3 Ring Dips), 7-7-5-5-3-3 Deadlift (Choose a heavy load, practice touch and go)

WOD: "Gymnasty Annie" For time:

-50 DU (x2 Singles), 50 Sit-ups, 5 Presses to Handstand

-40 DU, 40 Sit-ups, 4 Presses to Handstand

-30 DU, 30 Sit-ups, 3 Presses to Handstand

-20 DU, 20 Sit-ups, 2 Presses to Handstand

-10 DU, 10 Sit-ups, 1 Press to Handstand

POST: 5 Sets: 10 Banded Hip Thrusts (from rig), 10 V-ups

PRE: Movement Standards

WOD: Partner Day! "Slowik" AMRAP 26:

-26 Odd Object Shoulder-to-Shoulder (Athletes choice)/Toes-to-Bars

-2,000m Row/Ski -20 Odd Object Squats (Athletes choice)/Pull-Ups

-80 Burpees Over Odd Object

POST: Mobility

PRE: 7 min EMOTM: 6 OHS (135/95)

WOD: 10 Rounds, Every 3 minutes Complete:

-500/425m Row/Ski

-Odd Rounds: 6 Single DB Devil Presses (50/35)

-Even Rounds: 6 Dual DB Thrusters

POST: 2 Rounds: 25 GHDSU, 15 DB Hammer Curl and Press