PRE: Heavy Day

WOD: -Sumo Deadlift High Pull: 10-10-10-10-10,

-6 Sets: 10 Straight Leg Deadlift (135/95), 10 Floor Press, 250/215m Row/Ski (18/14 Cal Bike)

POST: 50 Right Oblique Crunches, 50 Crunches, 50 Left Oblique Crunches

PRE: Movement Standards

WOD: Partner Day! AMRAP 30:

-Buy in: 200m Farmer Carry (50/35, each)

-Then in remaining time:

-15 Amer. KB Swings (53/35)

-10 Burpees

-5 Ground to Overhead (95/65)

*Partners alt. whole rounds and max cal Bike/Row/Ski

POST: Mobility

PRE: Bench Press 7-5-3-3-1-1 *Build up to a heavy single

WOD: AMRAP 15:

-60 DU (x2 Singles)

-30 Wall balls (20/14)

-15 Deadlifts (245/165)

POST: 7 Sets: 5 Cal Ski, 7 V-ups