PRE: 5 Sets, Every 2:00: 5 Weighted Strict Pull-Ups, 8 Seated DB Z-Presses, 0:20 Hollow Hold

WOD: EMOTM x 20 :

-Minute 1: 8 Strict HSPU (Box/Pike)

-Minute 2: 15 V-Ups

-Minute 3: 16 Alt. Pistols

-Minute 4: 0:50 Bike/Row/Ski

POST: 2 Rounds: 0:30 Static Bar Hang, 0:45 Deep Squat Hold, 0:20 Wrist Stretch/side

PRE: Movement Standards

WOD: "1776" For Time: Teams of 3:

-KB Swings (53/35)

-Box Jumps (24/20)

-Air Squats

-Push-Ups

-Burpees

-Pull-Ups

-Sit-Ups

-Row (Cals)

-DU (x3 Singles)

-Wall Balls (20/14)

-WP G2O

-Dual DB/KB Push Press (50/35)

*As a team, complete a total of 1776 reps (148 reps per movement) in any order.

POST: Mobility

PRE: 5 Sets, Every 2:00: 8 Bench Presses (Constant load), 10 Single DB Good Mornings

WOD: “250” For time:

-30 Ring Rows

-4 Tire Flips

-25 Hang Cleans (95/65)

-4 Tire Flips

-30 Push-Ups

-4 Tire Flips

-35 Amer. KB Swings (53/35)

-4 Tire Flips

-25 S2O

-4 Tire Flips

-30 Ring Rows

-25 Plate G2O (45/25)

-30 Push-Ups

POST: 2 Rounds: 0:45 Couch Stretch/side, 0:30 Lat Stretch/side, 0:45 Pigeon Stretch/side,
:30 Wrist/Forearm Stretch/side