Mobility
5 Minutes:
- 10 Goblet Drop Lunges (25/15)
- 8 V-Ups
- 10 Banded Pull Aparts
- 5 Strict Pull Ups/Ring Rows

Warm-up
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Hip Bridges
- 8 Shoulder Bridges
- 6 Straight Bridges
- 4 Crab Bridges

Wod
For Time:
- 50 Sit Ups
- 40 Box Jumps Step Down (24/20 inches)
- 30 Pull Ups
- 40 Sit Ups
- 30 Box Jumps Step Down
- 20 Pull Ups
- 30 Sit Ups
- 20 Box Jumps Step Down
- 10 Pull Ups
Time Cap: 20 Minutes

Accessory
3 Rounds (1:1) (30s:30s)
- 30 Sec Hollow Hold
- 30 Sec Superman Hold
- 30 Sec Plank DB Pull Through

Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Hip Bridges
- 8 Shoulder Bridges
- 6 Straight Bridges
- 4 Crab Bridges

Warm-up
5 Minutes:
- 1 Min Row
- 10 Banded Bent Over Rows
- 8 Sprawls
- 10 Reverse Lunges

Wod
For Time:
Buy In: 50 Meter KB Front Rack Carry
14-12-10-8-6
- Dual KB Sumo Deadlift (70/53)
- Push Up
*30 Meter Farmer's Walk Between each set.
Cash Out: 50 Meter KB Front Rack Carry
Time Cap: 18 Min
Weights:
RX: 70/53
Int: 55/35
Beg: 44/35

Accessory
3 Sets:
- 45 Sec Superman Hold
- 60 Sec High Plank Hold
- 60 Sec Glute Bridge Hold
- Rest 1 Min

Partner WOD
For time:
- 1000m Row
- 50 Dumbbell Hang Squat Cleans (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
- 70 Burpee Box Jump Overs (20” for all)
- 90 Slam Balls (Rx: 20#/14#, L2: 14#/10#, L3: 10#/8#)
- 1000m Row
Split all reps evenly.

Core
3 Rounds:
- 30 Second Hollow Hold
- 1 Minute Plank
- 30 Second Superman

Conditioning
4 Rounds for time:
- 20 Burpee Box Jump Overs (Rx: 24”/20”, L2: 20”/16”)
- 500m Row
- 6 Ring Dips (L2: Band, L3: Box)

Core
3 Rounds:
- 1 Minute Plank
- 30 Second Hollow Hold
- 30 Second Superman

Skill
Handstand/Handstand Walk Practice

Conditioning
“Dirty Thirty”
For Time:
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 30 Lunges
- 30 Knees-to-Elbows (L2: Clam Crunches)
- 30 Push Press (Rx: 45#/35#, L2: 35#/25#)
- 30 Supermans
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Burpees
- 30 Double Unders (L2: 75 Singles)

Skill:
5 Rounds (Not for time)
12 DB Row (35/25)
12 Wall Balls

WOD:
3000m Row for time

Cool Down:
20 Sec Hollow Hold
20 Sec Superman
x3