PRE: 3 Rounds: Minute 1: 18/14 Cal Bike/Ski, Minute 2: 9 Power Cleans (155/105), Minute 3: 12/9 Cal Bike/Ski, Minute 4: Rest

WOD: For time: 4 Rounds:

-400m Run

-15 Dual KB SDHP (53/35)

-9 Single KB Burpee Box Overs (24/20)

POST: 5:00 Cool down Bike/Row/Ski

PRE: EMOTM x 10: Odd: 10 Stiff Leg Deadlifts (Moderate Load), Even: 14 Wall Facing HS Shoulder Taps

WOD: For time: 5 Rounds:

-7 TTB (K2E/KB V-ups)

-7 DB Thrusters (50/35)

Then: 5 Rounds:

-15/12 Cal Ski

-21/15 Cal Row

POST: 3x10 RB Side Plank Rows (per side)

PRE: Heavy Day

WOD: Bench Press: 10-5-3-1-3-5-10,

4 Sets NFT:

-50m Right Arm Waiter Carry (50/35)

-10 Split Lunges/Leg (95/65)

-50m Left Arm Waiter Carry

-2 Rope Climbs

POST: 3x20 Weighted Sit-ups