PRE: Heavy Day

WOD: Bench Press: 10-5-3-1-3-5-10

4 Sets NFT:

-50m Right Arm Waiter Carry (50/35)

-10 Split Lunges/Leg (95/65)

-50m Left Arm Waiter Carry

-10 SB Front Squats

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

PRE: Movement Standards

WOD: Partner Day! "Simon" For Time:

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

-200 Ring Rows (Overhead Plate Hold (45/25))

-44 Synchro. Plate Thrusters (45/25)

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

-44 Synchro. Plate Thrusters (45/25)

-200 Ring Rows (Overhead Plate Hold)

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

POST: Mobility

PRE: EMOTM x 3: 3 Deadlifts, 1 minute rest, EMOTM x 3: 2 Deadlifts, 1 minute rest, EMOTM x 3: 1 Deadlifts *Increase in load each minute building up to a heavy single.

WOD: 4 Rounds: Every 4 minutes complete:

-40 DU (x2 Singles)

-20/17 Cal Bike/Row/Ski

-10 DB Snatches (70/50)

POST: 4 Sets: 10 TTR, 4 Turkish Get-ups