PRE: Deadlift *In a 10 minute window, build up to a heavy set of 10 unbroken.

WOD: -On the 0:00 – 1 Mile Run

-On the 10:00 – 800 Meter Run

-On the 15:00 – 400 Meter Run

-On the 20:00 – 1 Mile Run

-On the 30:00 – 800 Meter Run

-On the 35:00 – 400 Meter Run

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups

PRE: Movement Standards

WOD: Partner Day! "I’mma tired" AMRAP 40:

-800m MB Run (20/14)

-100 BB S2O (45/35)

-10 Tire Flips

-4, 200m Sled Push/Pulls

-50 Hang Cleans (115/85)

-50 Decline Push-Ups (30/24)

POST: Mobility

PRE: 3x8/leg: Bulgarian Split Squats, 3x12: DB Reverse Flyes, Accumulate 30 HS Shoulder Taps

WOD: For Time:

-5/4.3 mile Bike (5000/4250m Row/Ski)

*Every 4:00, including 0:00:

-20/15 Cal Row/Ski

-10 Burpees Over Rower/Barbell

POST: 3x8 Seated Bicep Curls, 5x5 Strict Pull-ups