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/Backpack. *Split the reps as needed.

POST: Mobility

PRE: 3 Sets: 10 Push Presses, 10 Ring Pushups 20 GHD Hip Ext.

WOD: AMRAP 25:

-200m Run

-16 TTB (K2E/KB V-ups)

-16 Alt Pistols

-8 Devil Presses (2x50/35)

POST: 18/15 Cal Backwards Bike

PRE: Heavy Day

WOD: -EMOTM 5: 5 Thrusters

-1 minute Rest

-EMOTM 5: 3 Thrusters

-1 minute Rest

-EMOTM 5: 1 Thruster

*Increase load each minute as you are able.

POST: 4 Sets: 10 Dual DB Bench Press, 200m Ruck (Athlete chooses weight), 20 Feet Elevated Sit-ups