PRE: EMOTM x 10: Minute 1: 1 Rope Climb/1 Peg Board/6 Strict Pull-ups Minute 2: 5-4-3-2-1 Sumo Deadlifts (275/195)

WOD: 4 Rounds: 2:00 Work/1:00 Rest:

-50 DU (x2 Singles)

-12 TTB (K2E/KB V-ups)

-AMRAP OHS (95/65) in time remaining.

POST: 50 Abmat Sit-Ups, 50 Alt. Pistols, 50 Abmat Sit-Ups

PRE: Movement Standards

WOD: AMRAP 30:

-30 Synchro Air Squats

-20 Deadlifts (225/155, each)

-200m Run (Together)

-10 HSPU (Box/Pike)

-5 Power Cleans (Each)

POST: 3 Sets: :20 L-sit hold, 15 Wall Sit + DB OH Press, 50-ft DB Bear Crawl (moderate DBs

PRE: 3 Sets: 1:00 Light Bike/Row/Ski + 20 Weighted Bulgarian Split Squats, 1:00 Light Bike/Row/Ski + 25' HS Walk (20 HS Shoulder Taps)

WOD: EMOTM x 16:

-Minute 1: 200m Run

-Minute 2: 5 Power Snatches (135/95)

-Minute 3: Max Burpee Pull-ups

-Minute 4: Rest

POST: 3 Sets: 20 GHDSU, 10 Inverted Barbell Rows, 8 Weighted Bench Dips