PRE: EMOTM x 12: Even minutes: 0:30 Max HSPU, Odd minutes : 4 Sumo Deadlift High Pulls (115/75)

WOD: For time: 3 Rounds:

-60 Air Squats

-21/15 Cal Bike/Row/Ski

-15 Hang Cleans (155/105)

POST: 3 Sets: 100m Farmer Carry (50/35), 25 Sit-ups

PRE: 2-4-6-8-10: Front Squats (185/135) *8 Pallof Presses/side after each set

WOD: For time:

-30 Pull-ups

-800m Run

-15 Power Snatches (135/95)

-800m Run

-15 Power Snatches

-800m Run

-30 Pull-ups

POST: 5 minute cool down; Bike/Row/Ski/Walk

PRE: Movement Standards

WOD: “Carse” For time: 21-18-15-12-9-6-3:

-Squat Cleans (95/65)

-DU (x3 Singles)

-Deadlifts (185/135)

-Box Jumps (24/20)

*Start each round with a 50m Bear Crawl

POST: Mobility