PRE: 3x18 Bench Press (Light load)

WOD: EMOM 24:

-Minute 1: 14/11 Cal Bike

-Minute 2: 12 TTB/TTR (KB V-ups)

-Minute 3: 14/11 Cal Ski

-Minute 4: 6 Clusters (115/85)

POST: 100 RB Tricep Push-downs, 50 RB Pull-aparts, 50 RB Tricep Push-downs, 50 RB Pull-Aparts

PRE: 24-20-16-8-4 Back Rack Lunges (Moderate Weight)

WOD: 5 Rounds, On the 4:00:

-15 Bar-Facing Burpees

-12 Deadlifts (135/95)

-9 Hang Cleans

-6 Push Jerks

POST: 2 Rounds: 1:00 Plank Hold, 20 Leg Raises to bar

PRE: On the 2:00 x 5 Sets: 2 Power Snatches, 2 Hang Snatches, 2 OHS *Build to a heavy complex.

WOD: For As Long As Possible:

From 0:00-3:00, perform 3 rounds of: -3 Pull-ups -6 Push-ups -9 Squats

From 3:00-6:00, perform 3 rounds of: -4 Pull-ups -8 Push-ups -12 Squats

From 6:00-9:00, perform 3 rounds of: -5 Pull-ups -10 Push-ups -15 Squats

From 9:00-12:00, perform 3 rounds of: -6 Pull-ups -12 Push-ups -18 Squats

*18 minute time cap, if you fail a round start over with 3-6-9.

POST: 3 Rounds: 200m Run, 15 Russian Twists (each side), 0:30 Hollow Rocks