PRE: EMOTM x 12: Minute 1- 15/12 Cal Bike, Minute 2: 8 Bench Press (Work at a constant heavy load)

WOD: For Time:

-2,000m Run

-30 Ring Dips (Banded/Box)

-40 Front Squats (135/95)

POST: 100 Feet Elevated WP Russian Twist

PRE: 5 Sets: On the 1:30: 1 Snatch Deadlift, 1 Hang Snatch, 2 Squat Snatches *Work up to a heavy set

WOD: 4 Rounds: 4-minute AMRAP, 2 minute rest between rounds.

-R1: 27 Hang Cleans (115/85), 27 Lat. Burpee Bar Overs, 27/21 Cal Row

-R2: 21 Hang Cleans, 21 Lat. Burpee Bar Overs, 21/15 Cal Row

-R3: 15 Hang Cleans, 15 Lat. Burpee Bar Overs, 15/12 Cal Row

-R4: 9 Hang Cleans, 9 Lat. Burpee Bar Overs, 9/6 Cal Row

POST: 60 Banded Sit-ups

PRE: Heavy Day

WOD: CrossFit Total: Sum of the best of each lift:

-Back Squat

-Shoulder Press

-Deadlift

POST: 10 minute running clock: 1:00 Ski, 20 HS Shoulder taps