PRE: 3 Sets: 8 Bulgarian Split Squats/leg (bodyweight or light DBs), 6 Strict Pull-Ups

WOD: EMOTM x 15:

-Minute 1: 18/15 Cal Ski

-Minute 2: 75' Burpee Broad Jumps

-Minute 3: 20 Alternating V-Ups

POST: 3 Rounds NFT: 12 Reverse Snow Angels (prone), 10 GHD Sit-ups, 12 Banded Lat Pull-downs, 0:30 Squat Hold

PRE: 3 Sets: 10 Dual DB/KB Seated Clean & Press, 10 Goblet Squats, 10 Russian Swings, 10 Dual DB/KB Bent-Over Rows

WOD: 3 Sets: Every 7:00 Complete:

-800m Run (1000m Row)

-40 DU (x2 Singles)

-15 Deadlifts (205/125)

-10 Ring Dips

POST: 3 Sets: 30 Russian Twists, 0:30 Wall Sit

PRE: Strict Press: On the 0: 9 Reps, On the 2: 7 Reps, On the 4: 5 Reps, On the 6: 3 Reps, On the 8: 1 Rep, On the 9:30: 1 *Build up to a heavy single

WOD: For time: 21-15-9:

-Power Cleans (115/75)

-Box Jump Overs (30/24)

-Front Squats

-Toes to Bar (K2E/KB V-ups)

POST: 3 Sets: 10 Floor Presses, 25′ Single DB OH Carry (L), 20 Floor Wipers, 25′ Single DB OH Carry (R)