PRE: Heavy Day

WOD: Press 7-7-7-7-7,

NFT: 60/40 Cal Bike,

Directly into: 30-24-18-12:

-Dual DB Box Step Overs (24/20, 50/35)

*10 HSPU after each set

POST: 3 Sets: 1:00 Low Plank, 10 Push up w/2 sec pause at bottom, 15 Hamstring Curls (Banded from rig)

PRE: Movement Standards

WOD: Partner Day! For Time:

-100 Box Jumps (24/20 in)

-100 Jumping Pull-Ups

-100 Kettlebell Swings (53/35)

-100 Walking Lunge Steps

-100 Knees-to-Elbows

-100 Push Presses (45/35 lb)

-100 Back Extensions

-100 Wall Ball Shots (20/14 lb)

-100 Burpees

-100 DU (x2 Singles)

POST: Mobility

PRE: 10-8-6-4-2 Sumo Deadlift High Pull (95/65) *15' HS Walk after each set

WOD: For time: 18-15-12-9-6-3:

-Ground to Overhead (95/65)

-Front Squats

POST: 2 Rounds: 10 Manmakers, 10 Devil's presses