PRE: Heavy Day

WOD: For Max Load: -4 Rep Max Bear Complex (1 Rep = Any Clean, Front Squat, Any Shoulder to Overhead, Back Squat, Any Shoulder to Overhead)

-Then: 4 Sets NFT:

-4 Wall Walks

-10 Bar Hip Thrusts (115/75)

-16 Single DB Tricep Ext. (Behind the head)

POST: 1 mile Weighted Run

PRE: Movement Standards

WOD: Passion Wod:

-100 DU’s (x 3 singles)

-800m Barbell Carry (125/95/65)

-100 Burpees

POST: Mobility

PRE: 3 Sets: 10 Seated Barbell Good Mornings, 0:15 Static Chin-over bar hold, 10 Dual KB Sumo Deadlift High Pulls

WOD: For time:

-800m Run

-25 Dual DB Thrusters (50/35)

-400m Run

-20 Dual DB Thrusters

-200m Run

-15 Dual DB Thrusters

POST: 2 Rounds: 12 DB Floor Press, 20 Oblique Crunches/side