PRE: Heavy Day

WOD: 5-5-4-4-3-3-2-2-1-1 Sumo Deadlift

Then complete: 4 Sets:

-25/21 Cal Bike

-10 Ring Push-ups

-10 Single DB OHS/Arm

POST: 4 Sets: 0:15 L-Sit Hold, 15 Weighted Sit-ups

PRE: Movement Standards

WOD: Partner Day! For time, in teams of 3:

-100/85 Cal Row

-100 Box Jump Overs (24/20)

-100 Clean and Jerks (95/65)

-100 Thrusters

-100 Bar Facing Burpees

-100 Thrusters (95/65)

-100 Clean and Jerks (95/65)

-100 Box Jump Overs (24/20)

-100/85 Calorie Row

*P1: Work, P2 Rest, P3: 400m Run.

POST: 50 Reps, Athletes choice of core movement.

PRE: 3 Sets: 5 Bench Press (Athletes choose a heavy load), 100m SB Carry, 5 Bench Press, 100m SB + KB Carry

WOD: For time: 10 Rounds:

-4 Deadlifts (155/105)

-3 Hang Cleans

-2 Front Squats

-100m Run

POST: 3 Sets: 15 GHD Sit-Ups, 20 Banded Face Pulls, 10 WP Around the Worlds (Each direction)