PRE: Movement Standards

WOD: Partner Day! “Ratana” For time:

Buy-In: 1,989/1690m Row

Directly Into:

-29 Burpees

-54 DB Snatches (50/35)

-29 Strict Pull-Ups

-54 Walking Lunges

-29 Deadlifts (225/155)

-54 Shoulder to OH (95/65)

-29 Push-Ups

-54 Air Squats

Cash-Out: 1,991/1690m Row

POST: Mobility

PRE: 3 Sets: 16 Single-Leg Glute Bridges (Foot on MB), 50' Lateral Bear Crawl (Left and Right), 75 DU (x2 Singles)

WOD: For Time:

Buy-In: 15 Clusters (135/95)

Then, 3 Rounds:

-21/15 Cal Ski

-10 HSPU (Box/Pike)

Then, Cash-Out: 15 Clusters

POST: 3 Rounds: 12 Tall-Kneeling DB Halo Rotations, 10 Jefferson Curls, 0:30 Thread-the-Needle Stretch/side, 0:30 Elevated Chest Opener on Box (Hands on box - chest towards floor)

PRE: 2 Rounds: 8 Air Squats, 6 Push-ups, 10 Walking Lunges, 6 Ring Rows *Then, 2 Rounds: 6 Push Presses, 6 Front Squats, 6/5 Cal Bike

WOD: For time:

4 Rounds:

-10 Sit-ups

-10 Air Squat

-10 Push-ups

-10 Walking Lunges

*1:00 rest

4 Rounds:

-5 Shuttle runs (25' out/back)

-7 Inverted Ring Rows

*1:00 rest

4 Rounds:

-10/7 Cal Bike

-20 BB Push Presses (45/35)

-10/7 Cal Bike

-20 BB Front squats

POST: 3 Rounds: 0:30 Wall Sit, 15 Banded Pull-aparts, 15 GHDSU