PRE: EMOTM x 12: Minute 1: 8 Back Squats (185/125), Minute 2: 6 HSPU, Minute 3: 0:30 L-Sit, Minute 4: 6 HSPU

WOD: AMRAP 5:

-200’ Walking Lunge

-35 Sit-ups

-Max Cal Bike/Row/Ski

*2 minute rest*

AMRAP 5:

-100’ Dual DB Hang Walking Lunge (50/35)

-50 Sit-ups

-Max Cal Bike/Row/Ski

*2 minute rest*

AMRAP 5:

-200’ Walking Lunge

-50 Sit-ups

-Max Cal Bike/Row/Ski

POST: 3 Sets: 25 RB Plank Jacks, 10 DB Tricep Kickbacks

PRE: On the 3:00 x 5 Rounds: -15/12 Cal Ski -20 Air Squats -5 D-Ball Cleans Over Shoulder

WOD: AMRAP 12:

-4 Hang Cleans (115/85)

-4 Box Jumps

-4 Pull-up

-6 Hang Cleans (115/85)

-6 Box Jumps

-6 Pull-up

*Continue adding 2 reps per round.

POST: 3 Rounds: 30 Penguins, 15 Leg lifts (up to bar)

PRE: 4 Sets: 8 Seated Barbell Presses, 10 Barbell Curls, 0:30 Hollow Hold

WOD: For time: 10 Rounds:

-5 Shuttle Runs (25' out and back = 1 rep)

-10 Russian KB Swings (70/53)

-15/10 Cal Bike

POST: 3 Sets: 6 Single Leg Calf Raises/side, 20 RB Glute Bridge External Rotation