PRE: 6 Sets: 3 Deadlifts (275/185), 0:45 Light Row

WOD: For time: 5 Rounds:

-2 Lap DB/KB Farmer Carry (50/35)

-20 Dual DB/KB Walking Lunges

-40 DU (x2 Singles)

POST: 4 Sets: :20 Bottom of push-up hold, 20 Rower Seat Plank Pulses

PRE: EMOTM x 12: Minute 1: 4 Ring Muscle-ups (Transitions/ 4 Ring Rows, 4 Ring Dips), Minute 2: 15 Hollow Rocks/15 Arch Rocks, Minute 3: 12 DB OHS (6/side)

WOD: For time:

-15 HSPU (Box/Pike)

-1 Hang Squat Clean (155/115)

-13 HSPU

-3 Hang Squat Cleans

-11 HSPU

-5 Hang Squat Cleans

-9 HSPU

-7 Hang Squat Cleans

-7 HSPU

-9 Hang Squat Cleans

-5 HSPU

-11 Hang Squat Cleans

-3 HSPU

-13 Hang Squat Cleans

-1 HSPU

-15 Hang Squat Cleans

POST: 2 Sets: 300/250m Ski, 30 Sit-ups

PRE: Movement Standards

WOD: Partner Day! For time: 8 Rounds:

Partner A completes:

-18/15 Cal Bike/Row/Ski

-12 Dual DB Front Squats (50/35)

-6 Hang Snatches (125/85)

Partner B performs:

-5 Walk Walks

*Switch after every round.

POST: Mobility