PRE: EMOTM x 12: Minute 1: 0:40 Dual KB Front Rack Wall Sit, Minute 2: 0:40 Single DB Split Squats (0:20 R Leg/0:20 L Leg), Minute 3: :60 OH RB Tricep Extensions, Minute 4: Rest

WOD: For Time:

-100-80-60-40-20: DU (x2 Singles)

-50-40-30-20-10: Sit-Ups

-10-8-6-4-2: Deadlifts (315/225)

POST: 3x10 Seated DB Press / DB bench press

PRE: NFT: 4 Sets: 50' Forward + Backward Bear Crawl, 5 Ring Dips, 5 Front Squats (175/125)

WOD: EMOTM x 16:

-Minute 1: 7 Burpee Wallballs (20/14)

-Minute 2: 15 Box Jumps (24/20)

-Minute 3: 7 Power Cleans (115/75) + 7 Shoulder to Overhead

-Minute 4: 18/14 Cal Bike/Row/Ski

POST: 50 BB Overhead Squats

PRE: Sumo Deadlifts: 2 Sets: 8 Reps (Load 1), 6 Reps (Load 2), 4 Reps (Load 3)

WOD: AMRAP 30:

-500/425m Row/Ski

-400m Run

-3 Rounds of “Cindy”

*1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

POST: Mobility