PRE: EMOTM x 10: Odd Minutes: 15/12 Cal Bike/Row/Ski, Even Minutes: 6 Hang Clean + S2O (Increase load each round)

WOD: For time:

-150 Single-Unders

-20 C2B Pull-ups

-10 Squat Cleans (115/75)

-150 Single-Unders

-15 C2B Pull-ups

-15 Squat Cleans

-150 Single-Unders

-10 C2B Pull-ups

-20 Squat Cleans

-150 Single-Unders

POST: 50 Single Leg Hip Extensions (Feet on Box), 30 HS Shoulder Taps

PRE: 3 Sets: 5 Dual KB Hang Cleans, 100m Dual KB Front Rack Carry, 30 RB Pull-Aparts

WOD: For time:

-150 Burpees

-150 Wall ball shots (20/14)

*Partition the reps as needed to complete the work as quickly as possible.

POST: 40 Right/Left Oblique Crunches, 2:00 Single Leg Wall Sit

PRE: Heavy Day

WOD: Part I: "Lion Complex" For Load: Build to a Heavy Complex:

-1 Snatch Grip Deadlift

-1 Hang Snatch

-1 Overhead Squat

-1 Behind the Neck Push Jerk

-1 Overhead Squat

Part II: 4 Sets: 10 Straight Leg Deadlift (135/95), 10 Floor Press, 250/215m Row/Ski (18/14 Cal Bike)

POST: 3 Rounds: 12 Dead Bugs, 12 Side Plank Hip Lifts/side, 0:20 Hollow Hold