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

PRE: Heavy Day

WOD: -EMOTM 5: 5 Thrusters

-1 minute Rest

-EMOTM 5: 3 Thrusters

-1 minute Rest

-EMOTM 5: 1 Thruster

*Increase load each minute as you are able.

POST: 4 Sets: 10 Dual DB Bench Press, 200m Ruck (Athlete chooses weight), 20 Feet Elevated Sit-ups

PRE: 3 Sets: 1 Hang Snatch Pull, 1 Hang Snatch - Directly Into: EMOTM 5: 1 Hang Snatch, 1 Power Snatch

WOD: For time: 5 Rounds:

-6 Deadlifts (135/95)

-6 Hang Cleans

-6 Shoulder to OH

-6 Back Squats

-400m Run

POST: 2 Sets: 25 GHDSU, 10 Strict Pull-ups