Warm Up X2:
Short Lap
 10 JPUs
10 PVC OHS
Gorilla QM up & Back
Side QM up & back

Mobility: Alternate 2:00 per partner 3X
Partner Flow Drills with PVC

Skill:
3 Gorges:
Hang from pullup bar as long as possible
Hold front plank ALAP or 3:00
Hold Bottom of Squat 5:00 or ALAP

Workout:
4 Rounds for time:
12 Floor Dumbbell Press (straight leg) 
8 Dumbbell Front Squat

"The dumbbell floor press is more than just the bench press's primitive cousin: It's a tension-generating, core-attacking strength builder of the first order. Build your pressing power from the ground up, and you may never look back!" - Bodybuilding.com

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