PRE: EMOTM x 7: 3 Single DB Hang Clean and Jerks (Left Arm), 3 Single DB Hang Clean and Jerks (Right Arm), 6 Alt. DB Power Snatches

WOD: For time: 3 Rounds:

-30 Wallballs (20/14)

-30 Box Jumps (24/20)

-30 Sumo Deadlift High Pulls (75/55)

-30 Shoulder to Overhead

-30/21 Cal Bike/Row/Ski

-Rest 2 Minutes

POST: 4 Sets: 15 Hollow Rocks, 0:15 L-Sit

PRE: Heavy Day

WOD: Sum of the Best of Each Lift:

-Power Clean

-Bench Press

-Overhead Squat

*8:00 on each movement to find heavy single.

POST: 3 Sets: 8 Kneeling DB Press (Each Side), 25 Banded Good Mornings, 50′ Single DB Overhead Carry (Each Side)

PRE: 6 Sets, On the 1:30: 6 Front Squats (185/125), 2 Wall Walks

WOD: For time: 4 Rounds:

-24/20 Cal Bike/Row/Ski

-24 Dual DB/KB Burpee Deadlifts (50/35)

POST: 50 GHD Sit-Ups, 50 Feet Elevated Sit-Ups, 50 V-Ups