PRE: Heavy Day

WOD: Push Press: 10-5-3-1-3-5-10,

4 Sets NFT:

-50m Right Arm DB OH Carry (50/35)

-10 Split Lunges/Leg (95/65)

-50m Left Arm DB OH Carry

-10 KB Goblet Squats (70/53)

POST: 500m Row, 400m Run, 500m Row, 400m Run

PRE: Movement Standards

WOD: Partner Day! "Simon" For Time:

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold (50/35))

-150 Ring Rows (Overhead Plate Hold (45/25))

-44 Synchro. Plate Thrusters (45/25)

-2,021m Row/Sk Together (1 mile run Together)

-44 Synchro. Plate Thrusters (45/25)

-150 Ring Rows (Overhead Plate Hold)

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold)

POST: Mobility

PRE: 3 Sets: 25 Feet Elevated Sit-ups, 50 DU (x2 Singles), 12 Dual DB Bench Press

WOD: For time:

-10 Wallballs (20/14), 15/12 Cal Bike/Row/Ski

-20 Wallballs, 15/12 Cal Bike/Row/Ski

-30 Wallballs, 15/12 Cal Bike/Row/Ski

-40 Wallballs, 15/12 Cal Bike/Row/Ski

-50 Wallballs, 15/12 Cal Bike/Row/Ski

POST: 3 Rounds: 10 Ring Dips, 20 RB Pull Aparts