PRE: EMOTM x 10: Odd: 2 Front Squat (205/135) Even: 4 Back Squats *Use a constant load.

WOD: AMRAP 30:

-10 Barbell Bicep Curls, 10 Barbell Bent-over Rows, 10 BB Strict Presses

-2:00 Row

-20 Alt. DB Renegade Rows, 20 Push-ups (Hands on DBs), 20 Sit-ups

-2:00 Bike

-1:00 Wall Sit

-1:00 Static Bar Hang

-2:00 Ski

POST: 2 Rounds: 0:30 Seated Forward Fold, 0:30 Couch Stretch per leg, 0:30 Pigeon Stretch per leg, 0:30 Child’s Pose

PRE: AMRAP 6: 1 Strict HSPU, 1 Strict Pull-up, 2 Strict HSPU, 2 Strict Pull-ups, 3 Strict HSPU, 3 Strict Pull-ups

WOD: For time: 5 Rounds:

-15 Russian KB Swings (70/53)

-400m Run

-40 DU (x2 Singles)

POST: 1:30 Plank - Right, Center, Left

PRE: Heavy Day

WOD: Push Press: 10-5-3-1-3-5-10,

4 Sets NFT:

-50m Right Arm DB OH Carry (50/35)

-10 Split Lunges/Leg (95/65)

-50m Left Arm DB OH Carry

-10 KB Goblet Squats (70/53)

POST: 500m Row, 400m Run, 500m Row, 400m Run