PRE: 6 Sets, Every 1:30 Complete: 2 Push Jerks, 1 Split Jerk *Build to a heavy set.

WOD: AMRAP 16:

-200m Run

-10 TTB (K2E/KB V-ups)

-8 Hang Snatches (95/65)

-6 Bar Facing Burpees

POST: 3 Sets: 21 Rower Seat Pike Pull-ins, 15 GHD Sit-ups, 9 Inch Worms

PRE: Heavy Day

WOD: 5 Rounds, NFT:

-6 Heavy Sandbag Cleans to Shoulder (3/side)

-40m Axle Bar Zercher Carry

-40m Heavy Farmers Carry

-6 Back Squats (225/135)

POST: 3 Sets: 14 Alt. V-Ups, 0:20 Copenhagen Plank/side, 14 Ring Push-ups

PRE: Movement Standards

WOD: Partner Day! "5 of Hearts" For Time:

-400 Ruck Squats

-400 meter Ruck Run

-100 Ruck Push-Ups

-400 meter Ruck Run

-100 Ruck Walking Lunges

-400 meter Ruck Run

-100 Bent Over Ruck Rows

-400 meter Ruck Run

-100 Ruck Bird Dogs

*Athletes choose an uncommon weight for the workout, SB/DB/KB/MB/Weight Plate/Backpack. *Split the reps as needed.

POST: Mobility