PRE: Movement Standards

WOD: Partner Day! For time: 4 Rounds:

-400m SB Run (Together)

-30 Front-Rack Reverse Lunges (95/65)

-30 Burpee Box Jump-Overs (24/20)

-40/32 Cal Bike

POST: 2 Rounds: 15 Banded Face Pulls, 12 Slow Calf Raises, 0:45 Pigeon Stretch/side, 0:45 Lat Stretch/side

PRE: 3 Sets: 10 Good Mornings (75/55), 8 Dips (On DBs), 5/Side KB Cossack Squats

WOD: For time:

-3 Rounds: 7 Deadlifts (115/75), 7 TTB, 7 Push Presses

-700/600m Row

-3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses

-700/600m Row

-3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses

POST: 2 Rounds: 1:00 Bike/Ski, 15 Hollow Rocks, 15 Arch Rocks

PRE: Heavy Day

WOD: 6 Sets NFT:

-5 Weighted Strict Pull-Ups

-5/side Heavy Half-Kneeling Landmine Press

-8 DB Hamstring Curls

-100m Heavy Suitcase Carry (50m/side)

POST: 3 Sets: 10 Dual-DB Front Squats, 12 Bent-Over DB Rows, 15 Weighted Sit-Ups, 12 Alt. DB Hammer Curls, 12 Single DB Triceps Extensions