PRE: On the 3:00 x 5 Rounds: -15/12 Cal Ski -20 Air Squats -5 D-Ball Cleans Over Shoulder

WOD: AMRAP 12:

-4 Hang Cleans (115/85)

-4 Box Jumps

-4 Pull-up

-6 Hang Cleans (115/85)

-6 Box Jumps

-6 Pull-up

*Continue adding 2 reps per round.

POST: 3 Rounds: 30 Penguins, 15 Leg lifts (up to bar)

PRE: 4 Sets: 8 Seated Barbell Presses, 10 Barbell Curls, 0:30 Hollow Hold

WOD: For time: 10 Rounds:

-5 Shuttle Runs (25' out and back = 1 rep)

-10 Russian KB Swings (70/53)

-15/10 Cal Bike

POST: 3 Sets: 6 Single Leg Calf Raises/side, 20 RB Glute Bridge External Rotation

PRE: Movement Standards

WOD: Partner Day! For time: 42-36-30-24-18-12-6:

-Thrusters (95/65)

-Bar-Facing Burpees

*After each rung, complete: 24/10 Cal Bike/Row/Ski, 6 Wall Walks

POST: Mobility