PRE: Movement Standards

WOD: Partner Day! For time:

-60 Russian KB Swings (53/35)

-60 Burpees

-60 Russian KB Swings

-60 KB Box Step-overs (24/20)

-60 Russian KB Swings

-60 Burpee to KB Box Step-overs

-60 Russian KB Swings

POST: 4 Rounds: 10 Single-Arm Dumbbell Z-Press (5/side), 20 Banded Lateral Walks, 20-4 count Flutter Kicks, 0:30 Bottom-Up KB Front Rack Hold (0:15/side)

PRE: 3 Sets: 16 Dual DB Front Rack Reverse Lunges, 0:30 DB Hollow Hold

WOD:5 Rounds: On the 5:00:

-7 Power Snatches (115/85)

-15/12 Cal Bike/Row/Ski

-7 OHS (115/85)

-8 Lap Run

POST: 2 Sets: 500/400m Easy Row or 1:45 Easy Bike, 10 Tempo Goblet Squats, 0:20 Couch Stretch Hold/side, 0:15 Cossack Squat Hold/side

PRE: Heavy Day

WOD: Part I: 7 Sets:

-1 Deadlift

-1 Hang Clean

-2 Power Cleans

Part II: NFT: 21-15-9: Dips on DBs, x2 Weighted Sit-ups, Cal Bike/Row/Ski

POST: 3 Sets: 1-2 Pegboard Ascents, 16 Alt. Pistols