PRE: AMRAP 6: 1 Strict HSPU, 1 Strict Pull-up, 2 Strict HSPU, 2 Strict Pull-ups, 3 Strict HSPU, 3 Strict Pull-ups

WOD: For time: 5 Rounds:

-15 Russian KB Swings (70/53)

-400m Run

-40 DU (x2 Singles)

POST: 1:30 Plank - Right, Center, Left

PRE: Heavy Day

WOD: Push Press: 10-5-3-1-3-5-10,

4 Sets NFT:

-50m Right Arm DB OH Carry (50/35)

-10 Split Lunges/Leg (95/65)

-50m Left Arm DB OH Carry

-10 KB Goblet Squats (70/53)

POST: 500m Row, 400m Run, 500m Row, 400m Run

PRE: Movement Standards

WOD: Partner Day! "Simon" For Time:

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold (50/35))

-150 Ring Rows (Overhead Plate Hold (45/25))

-44 Synchro. Plate Thrusters (45/25)

-2,021m Row/Sk Together (1 mile run Together)

-44 Synchro. Plate Thrusters (45/25)

-150 Ring Rows (Overhead Plate Hold)

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold)

POST: Mobility