PRE: EMOTM x 10: 3 Ring Dips, 4 Front Squats (Constant Load)

WOD: 5 Sets, Every 3:00 complete:

-10 Deadlifts (185/125)

-20 Wall Balls (20/14)

-4 Wall Walks

POST: 3 Sets: 20 GHDSU, 8 Seated External Shoulder Rotations/side, 10 Face Down "A" Shoulder Raises

PRE: 3 Rounds: 12/9 Cal Ski, 50′ Yoke Carry, Then, 1 Round: 15/12 Cal Ski, 50′ Handstand Walk (50' Forward and Reverse Bear Crawl)

WOD: AMRAP 20:

-200m Run -3 TTB (K2E/KB V-ups) -3 Power Snatches (115/75)

-200m Run -6 TTB -6 Power Snatches

-200m Run -9 TTB -9 Power Snatches

*Continue adding 3 reps each round.

POST: 3 Sets: 50′ Single DB Overhead Carry (Left), 0:15 L-Sit Hold, 50′ Single DB Overhead Carry (Right), 0:15 L-Sit Hold

PRE: Workout Set-up

WOD: EMOTM x 28:

-Minute 1: 0:40 Max Cal Row

-Minute 2: 0:40 Wall Sit

-Minute 3: 0:40 Single DB Box Step-up

-Minute 4: 0:40 Max Cal Bike

-Minute 5: 0:40 Max Alt. DB Curl

-Minute 6: 0:40 Max Renegade Row

-Minute 7: Rest

POST: 3 Sets: 12 Dual DB Floor Presses, 12 WP Around-the-Worlds, 10 Copenhagen Plank Hip Dips/Side, 10 Rower Seat Pike Pull-ins