PRE: 3 Sets: 9 Bench Press (Light Load), 15 Weighted Glute Bridges, 30 Banded Pull-Aparts

WOD: For time: 5 Rounds:

-24 Air Squats

-16 Bar-facing Burpees

-8 S2O (155/105)

-4 Thrusters

*Rest 1 minute between rounds.

POST: 3:00 Cool Down Bike/Row/Ski

PRE: 5 Sets: 100′ Dual DB Overhead Walk, 8 Back Rack Lunges (115/75)

WOD: 3 Rounds, AMRAP 5 w/ 1:30 rest between rounds:

-5 Deadlifts (225/155)

-10 C2B Pull-ups (Chin-over)

-15 Push-ups

POST: 3 Rounds: 10 Floor Wipers, 20 Hollow Rocks, 0:45 Plank Hold

PRE: Movement Standards

WOD: EMOTM x 40:

-Odd minutes: 20 Step-ups (20, Weight vest or backpack)

-Even minutes: 5 x 50' Shuttle Runs (25' out - 25' back)

POST: 3 Sets: 7 Inchworms, 21 Sit-Ups