Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Strict Presses From Split Stance
- 5 Pull-ups
- 0:20 L-Sit Hold

Strength
Push Press:
- Every 2:00 x 3 sets
- 3x8 @ 75%

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 12 Dumbbell Thrusters (35/20)
- 40 Double Unders

Focus Movement = Dumbbell Thrusters

Conditioning
2 Rounds for time:
- 250m Row
- 15 Toes to Bar
- 200m Run
- 15 Dumbbell Thrusters (35/25)
- 500m Row
- 30 Push-ups
- 400m Run
- 30 Medicine Ball Cleans
Time cap = 30 minutes

Conditioning
4 Rounds for time:
- 500m Row
- 20 Dumbbell Thrusters (45/30)
- 30 Abmat Sit-ups
- 100m Farmers Carry (55/35)
Time cap = 25 minutes

Partner WOD
With a 30 minute running clock complete:
15 minute AMRAP:
- 20 Pull-ups (L2: Australian Rows)
- 40 Air Squats
- 200m Run (20 reps)
10 minute AMRAP:
- 20 Dumbbell Thrusters (Rx: 45#/30#, L2: 35#/20#, L3: 25#/15#)
- 30 Sit-ups
5 minute AMRAP:
- Burpees
After finishing one AMRAP, move immediately onto the next one with no rest. Split all reps evenly with only one partner working at a time; run together.
Score = Total reps completed for all 3 AMRAPs.

Strength
Deadlift:
- 4x3 @ 80%

Conditioning
2 Rounds:
- 20 Dumbbell Squats (Rx: 35#/20#, L2: 25#/15#, L3: 15#/10#)
- 200m Run
Then,
2 Rounds:
- 20 Dumbbell Push Press (Rx: 35#/20#, L2: 25#/15#, L3: 15#/10#)
- 200m Run
Then,
2 Rounds:
- 20 Dumbbell Thrusters (Rx: 35#/20#, L2: 25#/15#, L3: 15#/10#)
- 200m Run