PRE: Heavy Day

WOD: Part I: 7 Sets: Every 1:30: 4 Sumo Deadlifts (Build across sets)

Part II: 3 Rounds NFT: 1:00 Weighted Plate Banded Marches, 12 Dual DB Curl & Presses

POST: 3 Sets: 10 Cal Reverse Bike, 20 BB Roll Outs, 0:30 Flutter kicks

PRE: Movement Standards

WOD: Partner Day! 5 Rounds: AMRAP 4, 1:00 rest between rounds:

-20 Dual DB Bench Press (50/35)

-20 Burpee Box Overs (24/20)

-Max 25' Shuttle Runs (25' out/25" back)

POST: 2 Rounds: 0:30 Foam Roll, 0:20 Banded Lat Stretch/side, 10 Split Lunge Pulses/side, 10 V-Ups

PRE: 5 Sets: 2 Turkish Get-ups/side, 8 GHD Hip Extensions, 10 Hollow Rocks

WOD: For time: 4 Rounds:

-400m Run

-12 Power Cleans (135/95)

-9 Front Squats

-6 Push Jerks

POST: 2 Rounds: 1:00 Plank Hold, 20 Leg Raises to bar