PRE: 5 Sets: 100m Dual KB Front Rack Carry (40/30), 50m Prowler Push

WOD: For time: 8 Rounds:

-8 Hang Snatches (95/65)

-30 DU (x2 Singles)

POST: 3 Sets: 20 Floor Wipers, 20 Oblique Crunches/side Ring Dips , :30 Side Plank Hold/side

PRE: Movement Standards

WOD: Partner Day! "5 of Hearts" For Time:

-400 Ruck Squats

-400 meter Ruck Run

-100 Ruck Push-Ups

-400 meter Ruck Run

-100 Ruck Walking Lunges

-400 meter Ruck Run

-100 Bent Over Ruck Rows

-400 meter Ruck Run

-100 Ruck Bird Dogs

*Athletes choose an uncommon weight for the workout, SB/DB/KB/MB/Weight Plate/Backpack. *Split the reps as needed.

POST: Mobility

PRE: 3 Sets: 10 Push Presses, 10 Ring Pushups 20 GHD Hip Ext.

WOD: AMRAP 25:

-200m Run

-16 TTB (K2E/KB V-ups)

-16 Alt Pistols

-8 Devil Presses (2x50/35)

POST: 18/15 Cal Backwards Bike