PRE: Heavy Day

WOD: Back squat 10-8-6-4-2

Shoulder Press 10-8-6-4-2

Sumo Deadlift 10-8-6-4-2

*Each set should be as heavy as possible

POST: 3 Sets: 20 Weighted Sit-Ups, 30 KB Glute Bridges (Feet elevated), 40 RB Chest Flys, 50 Reverse hypers (GHD/Bench)

PRE: Movement Standards

WOD: Partner Day! For time:

-96 Burpees

*8:00 time cap.

Then, rest until 13:00 then AMRAP 27:

-24 G2O (115/75)

-6 Tire Flips

-300m Run (Together)

-22 Single DB Devil Presses (50/35)

POST: Mobility

PRE: 3 Sets: 8 DB Push Presses (50/35), 8 Good Mornings (85/60), 0:30 Ring L-Sit Hold

WOD: 6 Rounds, On the 3:00:

-12/9 Cal Bike/Row/Ski

-9 Bar Facing Burpees

-6 Squat Cleans (155/105)

POST: 150m Bicep only Row, 75 Hollow Rocks