PRE: Deadlift: 8-8-6-6-4 (Build to heavy set of 4)

WOD: For time: 10 Rounds:

-3 Bar Facing Burpees

-4 Thrusters (95/65)

-5 TTB (K2E/KB V-ups)

POST: 3 Sets: 10 Kneeling Banded Hip Extension, 0:20 Wall Sit external Mini-band rotations

PRE: 3 Rounds: 75' Yoke Carry, 15 Weighted GHDSU, 10 Seated DB Strict Press

WOD: 5 Rounds: 2:30 Work/1:00 Rest between rounds:

-15/12 Cal Row

-30 DU (x2 Singles)

-10 Front Rack Lunges (95/65)

-Max Cal Bike

POST: 50 WP OH Sit-ups

PRE: EMOTM x 10: Odd Minutes: 3 Front Squats, Even Minutes: 6 Back Squats (Athletes choose a heavy load)

WOD: For Time:

-1 mile Run

Directly into 10 Rounds:

-3 Power Cleans (155/105)

-6 Pushups

-9 Air Squats

POST: 2 Sets: 20 Right Oblique Crunches, 20 Crunches, 20 Left Oblique Crunches