PRE: 3 Sets: 8 Good Mornings (95/65), 12 Ring Rows, 16 Prone Y-Raises (5/2.5)

WOD: For time: 21-15-9:

-Cal Bike

-Power Cleans (115/85)

-Box Step-Overs (24/20)

Directly into: 21-15-9:

-Cal Row

-Push Presses

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

POST: 3 Sets: 12/side Weighted Cossack Squats, 20 Calf Raises

PRE: For 12 minutes, rounds for quality: 5 Freestand Handstand Pushups, 30′ Walking Lunges, 6 Hang Squat Cleans (Light/Mod)

WOD: For time: 5 Rounds:

-400m Run

-5 Wall Walks

POST: 4 x 0:15 Hollow Rocks

PRE: Heavy Day

WOD: Part I: EMOTM x 12:

-Odd minutes: 10 Unbroken Deadlifts (Athletes choose heavy load)

-Even minutes: 7 Shuttle Runs (25' out / 25' back)

Part II: 4 Sets, NFT: 8/side Bulgarian Split Squats, 12 GHD Hip Extensions, 8 DB Curl and Presses, 0:30 Straight-Arm Plate Front Hold (25/15)

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups