PRE: Movement Standards

WOD: Partner Day! "Tuder" For Time:

-1 mile Run (together)

-31 Push-Ups (each)

-Then, 20 Rounds (Alt. every round) of:

-3 Deadlifts (135/95)

-3 Clean and Jerks

-3 Front Squats

-Then, perform:

-31 Push-Ups (each)

-1 mile Run (together)

POST: Mobility

PRE: 3 Sets: 10 Seated Barbell Good Mornings, 0:15 Static Chin-over bar hold, 10 Dual KB Sumo Deadlift High Pulls

WOD: For time:

-40 MB Sit-ups (20/14)

-4 Rope Climbs

-800m Run

-30 MB Sit-ups (20/14)

-3 Rope Climbs

-400m Run

-20 MB Sit-ups

-2 Rope Climbs

-200m Run

POST: 2 Rounds: 50' Burpee Broad Jumps, 12 Jumping Lunges, 0:40 Wall Sit

PRE: Heavy Day

WOD: For Max Load: -6 Rep Max Bear Complex (1 Rep = Any Clean, Front Squat, Any Shoulder to Overhead, Back Squat, Any Shoulder to Overhead)

-Then: -5 Sets NFT:

-5 Wall Walks

-10 Bar Hip Thrusts (115/75)

-15 Single DB Tricep Ext. (Behind the head)

POST: 1 mile weighted run