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: Minutes 0-5: Hang Clean (Build to moderate Set of 5), Minutes 5-10: Hang Squat Clean (Build to a moderate Set of 3), Minutes 10-15: Squat Clean (Build to a heavy single) *After each set, complete 5 Strict HSPU.

WOD: For time:

-45 Amer. KB Swings (53/35)

-400m Run

-35 Amer. KB Swings

-800m Run

-25 Amer. KB Swings

-1200m Run

-15 Amer. KB Swings

POST: 18/15 Cal Backwards Bike

PRE: Heavy Day

WOD: Back squat 10-8-6-4-2

Shoulder Press 10-8-6-4-2

Sumo Deadlift 10-8-6-4-2

*Each set should be as heavy as possible.

POST: 3 Sets: 8 DB Bench Press, 8 TTR, 30 Single Leg Glute Bridges