PRE: 10 min EMOTM: Odd: 7 Sumo Deadlift High Pulls (115/85) Even: 50 DU (x2 Singles)

WOD: For time: 10-9-8-7-6-5-4-3-2-1:

-Dual DB/KB Squats (50/35)

*After Each Round:

-50m DB/KB Farmers Carry

-5 Strict Pull-ups

POST: 4x20 Rower Seat Pike Pull-ins

PRE: 5 Sets: 8 Unbroken Thrusters (Light-Moderate Load), 10 HS Shoulder Taps

WOD: For time:

-1,000/850m Row/Ski

-25 Box Jumps (24/20)

-1,000/850m Row/Ski

-50 DB Snatches (50/35)

-1,000/850m Row/Ski

-75 Box Jumps

POST: 4 Sets: 5 Ring Dips, 5 Ring Rows

PRE: Heavy Day

WOD: Seated Strict Press 5-5-5-5-5-5,

4 Sets: -18 RB Russian KB Swings, 15 Bar Hips Thrusts (145/105), 12 Strict Toes above hips

POST: 3 Sets: 10 Cal Reverse Bike, 20 BB Roll Outs, :30 Hollow Rocks