PRE: 3 Sets: 10 Kneeling Single Arm DB Press (Each Side), 10 Bar Hip Thrusts (125/85), 15 Close Grip Ring Rows

WOD: For time: 5 Rounds:

-300/250m Row/Ski

-10 Deadlifts (225/155)

POST: 3 Sets: 21 DB Floor Presses, 24-20-16 GHD Sit-Ups

PRE: Movement Standards

WOD: Partner Day! "Victoria Martens" For time:

Buy-In: 24 Back Squats (135/95)

Then, 8 Rounds of:

-21 Push-Ups

-9 TTR (K2E/KB V-ups)

-3 Bear Complexes (135/95)

-20 DB/KB Snatches (50/35)

-15 Pull-Ups

-18 Box Jumps (24/20)

-9 Power Cleans

-100m Run (together)

Buy-Out: 2,006m Row

POST: Mobility

PRE: 4 Sets: 6 Deadlifts (275/205), 10 Dual DB/KB Hang Snatches (Athlete choose load)

WOD: EMOTM x 16:

-Odd Minutes: 18/15 Cal Bike/Row/Ski

-Even Minutes: 5 Pull-ups, 10 Push-ups, 15 Air Squats

POST: 2 Sets: 50 Oblique Crunches, 20 Ring Assisted Pistols