PRE: Movement Standards

WOD: For time:

-Buy In: 1987 meter Row/Ski

Then, 4 Rounds of:

-29 Deadlifts (95/65)

-22 Wall Balls (20/14)

-10 Push Ups

-12 Front Squats

-9 Burpee Bar Hops

Then, -Cash Out: 936 meter Row/Ski

POST: Mobility

PRE: Heavy Day

WOD: Bench Press 2 Sets: 10-8-6-4-2, 5 Sets NFT: -10 Bar Hip Thrusts (115/85), 5 Strict HSPU, 10 Single DB Hang Clean and Strict Press

POST: 4 Sets: 6 L-Pull-ups, 12 Barbell Good Mornings, 18 Sit-ups

PRE: 3 Sets: -15 Barbell Prone Rows -1:00 Low Plank Hold -20 Single Leg Hip Ext. on MB

WOD: 7 Rounds, Every 3:00:

-10/8 Cal Bike/Row/Ski

-10 TTB (K2E/KB V-ups)

-15 Dual DB/KB Front Squats (50/35)

POST: 10 DB/KB Turkish Get-ups/arm