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.

*Split the reps as needed.

POST: Mobility

PRE: 4 Sets: 10 Single DB OHS (Work as heavy as possible), 15 RB Push-ups

WOD: For time: 3 Rounds:

-20 Ring Rows

-15 Power Cleans (135/95)

-10 Thrusters

Directly into…

3 Rounds:

-15 Ring Dips

-12 Power Cleans (95/65)

-9 Thrusters

POST: 200m Bicep only Row

PRE:7 Sets: 3 Bear Complexes *Increase load each set (Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat ,1 Push Press)

WOD: On the 3:00 x 10:

-15/12 Cal Row

-12/9 Cal Bike

POST: Athlete chooses 3 core movements, complete 30 reps each