PRE: EMOTM x 12: Min 1 – 3 Front Squats, Min 2 – 6 Back Squats (185/135)

WOD: 25 minute Time Cap:

-Buy in: 4000/3200m Row/Ski

In time remaining AMRAP:

-10 Shoulder to Overhead (95/65)

-10 TTB (K2E/KB V-ups)

POST: 50 Barbell Roll Outs

PRE: 5 Sets: 10/8 Cal Bike, 7 Sumo Deadlift High Pull (95/65)

WOD: AMRAP 12:

-3 HSPU -3 Hang Cleans (185/125)

-6 HSPU -3 Hang Cleans

-9 HSPU -3 Hang Cleans

-12 HSPU -3 Hang Cleans

-15 HSPU -3 Hang Cleans

-18 HSPU -3 Hang Cleans

-21 HSPU -3 Hang Cleans

POST: 21-15-9: Weighted Sit-Ups, GHD Hip Extensions

PRE: Movement Standards

WOD: Partner Day! For time:

-50 Sets of “Macho Man” (115/75)

-Every 2:00 until complete: 12/8 Cal Bike/Row/Ski

*Macho man - 3 Power Cleans + 3 Front Squats + 3 Push Jerks.

*Partners break up Macho work as needed.

POST: Mobility