PRE: Movement Standards

WOD: Partner Day! "5 of Hearts" For Time:

-400 Ruck Squats

-400 meter Ruck Run

-100 Ruck Push-Ups

-400 meter Ruck Run

-100 Ruck Walking Lunges

-400 meter Ruck Run

-100 Bent Over Ruck Rows

-400 meter Ruck Run

-100 Ruck Bird Dogs

*Athletes choose an uncommon weight for the workout, SB/DB/KB/MB/Weight Plate/Backpack. *Split the reps as needed.

POST: Mobility

PRE: 6 Sets Every 1:30 Complete: 1 Power Clean, 1 Hang Clean, 1 Front Squat, ! S2O *Build to a heavy complex.

WOD: AMRAP 20:

-400m Run

-15 Deadlifts (185/125)

-12 Dual DB Push Presses (50/35)

-30 DU (x2 Singles)

POST: 2 Sets: 2 minute light bike, 0:30 Static Bar Hang

PRE: 6 Rounds. Every 2:30: Odd: 600/500m Row, Even: 500/400m Row

WOD: 5 Rounds, Not for Time:

-8 Ring Dips

-10 Single-Leg Box Step Downs (24/20)

-6 Strict Chin-Ups

-0:30 Hollow Hold

POST: 50 WP Sit-ups with OH Press