PRE: 4 Sets: 8 Bench Press (Moderate Load), 8 DB Cossack Squats/side

WOD: On the 5:00 x 5 Rounds:

-400m Run

-10/7 Cal Bike

-12 V-Ups

-8 HSPU (Box/Pike)

POST: 3 Rounds: 0:30 L-Sit, 100m Single Arm Farmer Carry

PRE: Movement Standards

WOD: Partner Day! For time:

-4 Rounds: 50/42 Cal Row, 30 Dual DB Front Squats (50/35)

-3 Rounds: 10 ‘1 fer1’ Tire Flips, 20 Ground to Overhead (135/95)

*Athletes Cash out with: 600m Prowler Push or 1600/1400m Ski or 800m Backward Sled Pull

POST: Mobility

PRE: 5 Sets: 1 Deadlift, 1 Hang Clean, 2 Power Cleans *Build to a heavy complex.

WOD: AMRAP 20:

-30 Amer. KB Swings (53/35)

-30 Push Presses (95/65)

-21/15 Cal Bike/Row/Ski

-30 TTR (K2E)

POST: 3 Rounds: 10 RB Hamstring Curls, :90 Wall Sit