PRE: Heavy Day

WOD: 4 Sets:

-10 Barbell Hip Thrusts (135/95)

-16 Bench-Supported DB Rows (50/35, 8/arm)

-1:00 Weighted Plank (SB)

-400m Belted Sled Pull

POST: 3 Sets: 15 Hamstring Curls, 15 GHD Hip Extensions, 12 DB Shrugs, 12 Hanging Hip Touches (6/arm)

PRE: Movement Standards

WOD: Partner Day! "Wildfire" For time:

-1600m Run

-50 Thrusters (95/65)

-50 Bar Over Burpees

-800m Run

-30 Thrusters

-30 Bar Over Burpees

-400m Run

-20 Thrusters

-20 Bar Over Burpees

POST: 3 Sets: 12 Gorilla Rows (6/arm), 40 Flutter Kicks, 100m KB Front Rack Carry

PRE: 10-8-6-4-2 Back Squat *Work up to a heavy set of 2.

WOD: AMRAP 15:

-8 - 25' Shuttle Runs (Over & Back = 1)

-30/24 Cal Row

-15 Hang Cleans (155/105)

POST: 3 Rounds: 12 GHD Sit-Ups, 10 Landmine Rotations/side, 0:30 Side Plank/side