PRE: EMOTM x 10: Odd Minutes: Bench Press (10-8-6-4-2, Constant load), Even Minutes: 15 Reps Core Movement *Athletes Choice

WOD: AMRAP 32:

-500/425m Ski

-15 OHS (75/55)

-400m Run

-15 SDHP

POST: 100 WP Russian Twist

PRE: EMOTM x 9: Minute 1: 0:40 Handstand Hold, Minute 2: 10 Hollow Rocks + 10 Arch Rocks, Minute 3: 0:45 Bike/Row/Ski (Moderate pace)

WOD: For time: 5 Rounds:

-1 Rope Climb (4 Pull-ups)

-10 TTB (K2E/KB V-ups)

-1 Rope Climb (4 Pull-ups)

-15 Dual DB Front Squats (50/35)

POST: 21-15-9: Ring Push-ups, RB Woodchoppers (each direction)

PRE: Movement Standards

WOD: Partner Day! For time: 12 Rounds:

-5 Unbroken Bear Complexes (95/65)

-10 Unbroken Alt. DB Snatches (50/35)

-200m Medball Run

*Cash-Out: 36 Single DB Devil’s Squat Clean

*Partners alternate each movement. Flow = Partner 1 does Bears, Partner 2 does Snatches, Partner 1 runs, switch roles next round.

POST: Mobility