PRE: Heavy Day

WOD: 6 Sets NFT:

-5 Weighted Strict Pull-Ups

-5/side Heavy Half-Kneeling Landmine Press

-8 DB Hamstring Curls

-100m Heavy Suitcase Carry (50m/side)

POST: 3 Sets: 10 Dual-DB Front Squats, 12 Bent-Over DB Rows, 15 Weighted Sit-Ups, 12 Alt. DB Hammer Curls, 12 Single DB Triceps Extensions

PRE: Movement Standards

WOD: Partner Day! For time: 4 Rounds:

-400m SB Run (Together)

-24 Ground-to-Overhead (95/65)

-30 Russian KB Swings (53/35)

-30/24 Cal Row/Ski

-50′ Team Forward Bear Crawl (Teams hold Resistance Band)

-50′ Team Reverse Bear Crawl

-24 Alt. WP Sit-Ups (45/35)

POST: Mobility

PRE: 5 Sets: On the 1:30: 2 Hang Squat Cleans, 1 Push Jerk, 1 Split Jerk *Build up to a heavy complex.

WOD: For time:

-400m Run

-15 Back Squats (135/95)

-30 Dual-DB Bench Presses (50/35)

-400m Run

-30 Back Squats

-15 Dual-DB Bench Presses

POST: Banded Lat/Shoulder Stretch – 1 minute (0:30/side), Pigeon Pose – 1 minute (0:30/side), Samson Stretch – 1 minute (0:30/side), Seated Forward Fold – 1 minute, Thread the Needle – 1 minute (0:30/side)