PRE: Heavy Day

WOD: 5 Rounds, NFT:

-6 Heavy Sandbag Cleans to Shoulder (3/side)

-40m Axle Bar Zercher Carry

-40m Heavy Farmers Carry

-6 Back Squats (225/135)

POST: 3 Sets: 14 Alt. V-Ups, 0:20 Copenhagen Plank/side, 14 Ring Push-ups

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