PRE: On the 2:30 x 6: Shuttle Sprint: 10m – 20m – 30m + 100m Sprint

WOD: For time: 4 Rounds:

-27/21 Cal Bike/Row/Ski

-21 Deadlifts (135/95)

-15 Burpees

-9 Push Presses

POST: Athlete chooses 3 core movements, complete 30 reps each

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. *Split the reps as needed.

POST: Mobility

PRE: Minutes 0-5: Hang Clean (Build to moderate Set of 5), Minutes 5-10: Hang Squat Clean (Build to a moderate Set of 3), Minutes 10-15: Squat Clean (Build to a heavy single) *After each set, complete 5 Strict HSPU.

WOD: For time:

-45 Amer. KB Swings (53/35)

-400m Run

-35 Amer. KB Swings

-800m Run

-25 Amer. KB Swings

-1200m Run

-15 Amer. KB Swings

POST: 18/15 Cal Backwards Bike