PRE: Heavy Day

WOD: EMOTM x 16:

-Odd minutes: 3 Sumo Deadlifts (325/215)

-Even minutes: 3 Shoulder Presses (125/90)

POST: NFT: 21-15-9 Dips on DBs, x2 Weighted Sit-ups *3 Rope Climbs after each set

PRE: Movement Standards

WOD: Partner Day! AMRAP 30:

-60/50 Cal Bike/Row/Ski

-20 Synchro DB/KB Snatches (50/35)

-45' Synchro DB/KB Lunges

-20 Synchro Push-Ups

-45' Synchro DB/KB Lunges

POST: Mobility

PRE: 10 min EMOTM: Odd: 5 Back Squats (225/155), Even: 10 Dual DB Floor Press

WOD: "The Bellbowl" For time:

-400/340m Row/Ski -40 Russian KB Swings (53/35) -40 KB Taters

-300/255m Row/Ski -30 Russian KB Swings -30 KB Taters

-200/170m Row/Ski -20 Russian KB Swings -20 KB Taters

-100/85m Row/Ski -10 Russian KB Swings -10 KB Taters

POST: 4 x :15 L-Sits (Hang/Ring Support)