PRE: Heavy Day

WOD: EMOTM x 18:

-Min 1: 0:40 Static Bar Hang

-Min 2: 0:40 Deadball/Sandbag Bear Hug Carry

-Min 3: 10 Deadball/Sandbag Shouldered Squats

POST: 3 Rounds: 1 mile Bike, 10 Ring Dips, 30 Weighted Sit-Ups

PRE: 3 Sets: 9 Single Arm KB Bent Over Rows (Left), 21 Banded Good Mornings, 9 Single Arm KB Bent Over Rows (Right), 21 Banded Pull Aparts

WOD: 5 Rounds, AMRAP 3, 1 min rest between rounds:

-60 DU (x2 Singles)

-20 Jumping Lunges

-Max Rounds of “Macho Man” (95/65)

(Macho Man = 3 Power Cleans, 3 Front Squats, 3 Shoulder to OH)

POST: 2 Sets: 25 Rower seat knee tuck ins, 20 Unweighted Russian Twist

PRE: 3 Sets: 100′ Single DB Overhead Walk, 25 DB Glute Bridges,12 Single DB Box Step-ups

WOD: 4 Rounds, Every 4:00 complete:

-8 Power Snatches (135/95)

-500/425m Row/Ski

POST: 8 Rounds Alt. Tabata (:20/:10): V-ups, Hollow Rocks