PRE: EMOTM x 9: 0:40 Max Double Unders (Singles), 0:20 Max Deadlifts (255/175)

WOD: For time: 40-35-30-25-20-15:

-Cal Bike/Row/Ski

-10 Burpee Box Overs (24/20)

-10 Thrusters (115/75)

POST: 50 Oblique Crunches per side

PRE: Bench Press 2-4-6-8-10 (Increase in each set, 15 GHDSU on set of 4 and 6)

WOD: For time:

-400m Run

-4 Rounds of "Mary"

-800m Run

-3 Rounds of "Mary"

-400m Run

*1 Round of "Mary":

5 Handstand Push-Ups, 10 Pistols (Alt. legs), 15 Pull-Ups

POST: 3 Sets: 10 Dual KB Cleans, 10 Dual KB Front Squats, 10 Dual KB S2O

PRE: Heavy Day

WOD: Push Press 3-3-3-3-3-3-3

Then, 3 Sets:

-7 Ring Rows (Feet on Box)

-14 Single Leg Weighted Glute Bridges (7/Leg)

-21 Seated Banded Abductions

-28 Banded Pull Aparts

POST: 3 Sets: 15/12 Cal Ski, 20 Banded Sit-ups