PRE: 10 min EMOTM: Odd: 6 Back Squats (205/135), Even: 7 Ring Dips

WOD: AMRAP 20

-4 Lap Run

-20/14 Cal Bike/Row/Ski

-20 Amer. KB Swings (53/35)

-20 Wallballs (20/14)

POST: 6 Turkish Get-ups/arm

PRE: NFT: 4 Rounds: 0:30 L-sit hold, 0:45 Handstand hold, 1:00 Wall sit

WOD: For time: 6 Rounds:

-10 Box Jumps (24/20)

-50' Forward and Reverse Bear Crawl

-10 SDHP (95/55)

POST: 3:00 Cool down bike

PRE: Movement Standards

WOD: Partner Day! For Time: 10 Rounds:

-3 Lap DB/KB Farmer's Carry (2x50/35)

-18 Dual DB/KB Thrusters

-20 Ring Rows

POST: 4 Sets: 15 MB V-ups, 50' Single DB/KB Walking Lunges