PRE: Athletes choice:

WOD: "Jennifer Irene" by Kisha Shoemaker, 4 Rounds:

-38 Deadlifts (115/85)

-13 SA OH DB Lunges (50/35)

-12 Wall Balls (20/14)

-11 Hang Cleans (115/85)

-7 Shoulder to Overhead (115/85)

Then, Cash Out: 1,000m Run

OR

"Coach Lew" For time:

Buy In : 2020m Run

Then, 5 Rounds of the following:

-44 Deadlift (65)

-44 Plank Knee to Elbow

-44 Squats

-44 Russian Twists

-44 American Kettlebell Swings (30)

-44 Side Plank Dips

-44 Wall balls (14)

Cash out: 2020m run/walk

POST: Mobility

PRE: EMOTM x 12 (3 Rounds) : Minute 1 – 6 Sumo Deadlift High Pulls (Load 1), Minute 2 – 4 Sumo Deadlift High Pulls (Load 2), Minute 3 – 2 Sumo Deadlift High Pulls (Load 3), Minute 4 – Rest

WOD: AMRAP 20:

-15/12 Cal Bike

-30 DB Snatches (50/35)

-15/12 Cal Row/Ski

-200m SB Run

POST: 3 Rounds: 20 Right Oblique Crunches, 20 Crunches, 20 Left Oblique Crunches

PRE: 4 Rounds: 75' Yoke Carry, 15 Weighted GHDSU, 10 Dual DB Front Squats (70/50)

WOD: For Time:

-30 Power Cleans (135/95)

-20 Ring Rows

-10 Ring Dips

-30 Jerks

-20 Ring Rows

-10 Ring Dips

-30 Thrusters

-20 Ring Rows

-10 Ring Dips

POST: Tabata Hollow Rocks

8 Rounds of :20 On, :10 Off