PRE: EMOTM x 10: Odd min: 6 Sumo Deadlift High Pulls (115/75) Even min: 14 Bulgarian Split Squats

WOD: AMRAP 30:

-8 Deadlifts (155/105)

-10 Power Cleans

-12 S2O

-400m Run

POST: 5 minute cool down Bike/Row/Ski

PRE: 3 Sets: 20 Bar Hip Thrusts (135/95), Accumulate 1:00 Hanging MB L-Sit, 10 Ring Dips

WOD: For time: 5 Rounds:

-21 Wallballs (20/14)

-18 Alt. DB Snatches (50/35)

-15/12 Cal Bike/Ski

POST: 50 Right Oblique Crunches, 50 Crunches, 50 Left Oblique Crunches

PRE: Heavy Day

WOD: 10 Sets: 1 Front Squat +1 Thruster *Build to a heavy complex

NFT: 30 Deficit HSPU, 800m SB + KB Carry

POST: 3 Sets: 15 Dual KB Russian Swings (44/26), 30 RB Side Steps (15 Right/15 Left), 15 Weighted Sit-ups