PRE: Heavy Day

WOD: "Chris Hemsworth" NFT: 10 Rounds: With a Barbell:

-10 Bicep Curls

-10 Overhead Press

-10 Tricep Extension

-10 Squats

-10 Lunges (Left)

-10 Lunges (Right)

-10 Bent Over Rows

-10 Standing Twist

POST: NFT: 50-40-30-20-10: Sit-Ups *8 Cal Standing Bike after each set.

PRE: Push Jerks 4 Sets: 3 Reps (155/105), 1 Rep (185/125)

WOD: For time: 21-15-9:

-Front Squats (135/95)

-Amer. KB Swings (70/53)

-Cal Bike/Row/Ski (18-12-6)

POST: 3x150m Dual DB/KB Farmer Carry (75m LA OH/75m RA OH)

PRE: Movement Standards

WOD: "Collin" For time: 6 Round:

-400m Sandbag Carry

-12 Push Presses (115/75)

-12 Box Jumps (24/20)

-12 SDHP (95/65)

POST: Mobility