WOD -5 Days

Activation:
Banded 7's
Hip Band - 10 Reps of Each
 
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
5 Inchworms 
10 Plank or Handstand Scap Retractions
10 Squat Thoracic Rotations
5 Empty Barbell Front Squats
5 Empty Barbell Strict Press
5 Empty Barbell Cleans
5 Empty Barbell Clusters

400m Run (together)
 
20 Rounds (you go I go)

8/6 Calorie Row

8 Handstand Push Ups
 
400m Run (together)


16 Rounds (you go I go)
6/5 Calorie Echo Bike

6 Thrusters (95/65)


400m Run (together)


12 Rounds (you go I go)
24 Double Unders

4 Clusters (185/125)
 

400m Run (together)

400m Run (together)
 
20 Rounds (you go I go)
8/6 Calorie Row
6 Handstand Push Ups
 
400m Run (together)

12 Rounds (you go I go)
6/5 Calorie Echo Bike
6 Thrusters (75/55)

400m Run (together)

8 Rounds (you go I go)
24 Double Unders
4 Clusters (155/105)

400m Run (together)
 
OR
 
200m Run (together)
 
20 Rounds (you go I go)
6/5 Calorie Row
3 Handstand Push Ups OR 6 Dumbbell Push Press
 
200m Run (together)

12 Rounds (you go I go)
5/4 Calorie Echo Bike
5 Thrusters (75/55)

200m Run (together)

8 Rounds (you go I go)
15 Double Unders OR 30 Single Unders
4 Clusters (115/80)

200m Run (together)

4 rounds:

10 Deficit Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep DB French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
 

15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 Alt. Leg V-up + V-up (R+L+Both=1) 
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 3 minutes b/t rounds