PRE: 6 Rounds every :90 complete: -7 Decline Push ups (24/20), -7 Feet elevated sit ups

WOD: For time: 3 Rounds:

-30/24 Cal Bike/Ski

-50' Bear Crawl

-15 Ring Dips

-25 SA DB Hang Cleans (50/35)

POST: Pick 5 core movements - 30 reps each

PRE: Heavy Day

WOD: 8-8-7-7-6-6-5 Sumo Deadlift (work at heavy load 70-80% of 1 RM) then complete 3 Sets: - 10 Dual DB Step ups with 3 second step down (50/35), - 10 Dual DB Floor Press, - 10 Dual DB Rows

POST: 4x100 m Sandbag Bear Hug Carry

PRE: Movement Standards

WOD: Partner Day! AMRAP 40:

-60 Wall balls (20/14)

-800 m team MB Run

-60 MB Squat Cleans

-100 Mountain climbers

POST: Mobility