PRE: 3 Sets: 20 Front Rack Lunges (45/35), 20 BB Bradford Presses, 20 Bent Over Rows, 20 V-ups

WOD: 15:00 Max Cal Bike

*Every 3:00 starting at 0:00, 12 Air Squats, 10 Dual DB Bench Presses (50/35)

POST: 3 Sets: 6/6 Standing KB Suitcase Crunches, 7 Knee Raises

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: 20 Weighted Sit-Ups, 30 KB Glute Bridges (Feet elevated), 40 RB Chest Flys, 50 Reverse hypers (GHD/Bench)

PRE: Movement Standards

WOD: Partner Day! For time:

-96 Burpees

*8:00 time cap.

Then, rest until 13:00 then AMRAP 27:

-24 G2O (115/75)

-6 Tire Flips

-300m Run (Together)

-22 Single DB Devil Presses (50/35)

POST: Mobility