PRE: 9 Sets: 1 Pausing Back Squat, 1 Back Squat (Sets 1-3: Load 1, Sets 4-6: Load 2, Sets 7-9: Load 3)

WOD: Two EMOTMs for 14 minutes:

EMOTM x 6:

-9 C2B Pull-Ups

-36 Power Cleans (155/105, total)

Rest 2 minutes

EMOTM x 6:

-9 TTB (K2E/KB V-ups)

-36 S2O (115/75, total)

POST: 2 Sets: 1:30 Light Bike, 35 Weighted V-ups

PRE: 5 Sets: 100m Dual KB Front Rack Carry (40/30), 50m Prowler Push

WOD: For time: 8 Rounds:

-8 Hang Snatches (95/65)

-30 DU (x2 Singles)

POST: 3 Sets: 20 Floor Wipers, 20 Oblique Crunches/side Ring Dips , :30 Side Plank Hold/side

PRE: Movement Standards

WOD: Partner Day! "5 of Hearts" For Time:

-400 Ruck Squats

-400 meter Ruck Run

-100 Ruck Push-Ups

-400 meter Ruck Run

-100 Ruck Walking Lunges

-400 meter Ruck Run

-100 Bent Over Ruck Rows

-400 meter Ruck Run

-100 Ruck Bird Dogs

*Athletes choose an uncommon weight for the workout, SB/DB/KB/MB/Weight Plate/Backpack. *Split the reps as needed.

POST: Mobility