PRE: Heavy Day

WOD: Crossfit Total: 1 rep Max of each:

-Back Squat

-Shoulder Press

-Deadlift

*Allow yourself adequate rest to fully max the load.

POST: 3 Rounds NFT: 1:30 plank (:30/side+forearm), 8 Cat Cow stretches, 20 Deadbugs, :30 spiderman + circle stretch

PRE: Movement Standards

WOD: Partner Day! Part 1: AMRAP 15:

-800m Run (together)

-60 Box Overs (24/20)

-40 Power Cleans (135/85)

-20 MB Partner Sit-ups (20/14)

*1 Minute Rest

Part 2: 5 Time Cap:

-100 Burpees

*1 Minute Rest

Part 3: AMRAP 13:

-10 MB Walking Lunges (20/14)

-20 DUs (x3 singles)

-30 Push Jerks (135/85)

-400m Run (together)

POST: Mobility

PRE: 4 Sets: 6 Sumo Deadlifts, 0:20 L-Sit *Build each deadlift set

WOD: For time: 4 Rounds:

-12 SA DB OHS (50/35)

-200m Run

-4 Manmakers

-200m Run

POST: 150 Banded Marches