PRE: EMOTM x 12: Odd Minutes: 15/12 Cal Ski, Even Minutes: 6 Back Squats (Heavy Load)

WOD: 3 Rounds of AMRAP 5 w/ 2 minute rest between, buy in each round with 100m Sprint:

-R1: 12 Clean and Jerks (75/55), 4 Burpee Box Overs (24/20)

-R2: 8 Clean and Jerks (105/75), 4 Burpee Box Overs

-R3: 4 Clean and Jerks (135/95), 4 Burpee Box Overs

POST: 3 Sets: 20 Bar Hip Thrusts, 15 V-ups

PRE: Movement Standards

WOD: Partner Day! For Time:

-100/80 Cal Bike/Row/Ski

-Athletes choice: 100 total reps: Deadlifts (225/155)/Power Cleans (155/105)/Front Squats (135/95)/Jerks (115/75)

-100/80 Cal Bike/Row/Ski

-50 Wall Walks

-100/80 Cal Bike/Row/Ski

-Athletes choice: 100 total reps: Deadlifts (225/155)/Power Cleans (155/105)/Front Squats (135/95)/Jerks (115/75)

-100/80 Cal Bike/Row/Ski

POST: Mobility

PRE: 5 Sets: 6 Push Presses, 8 Back Rack Lunges, 10 TTR

WOD: 4 Rounds: :45 Work/:15 Rest, rotate after each movement:

-Ring Rows

-Box Jump Overs (24/20)

-Power Snatch (75/55)

-Pistols

POST: 3 Sets: 7 inch worms, 0:45 Leg lift hold (6 inches off ground)