PRE: EMOTM x 8: 2 Power Squat Snatches, 1 Hang Squat Snatch *Athletes choose moderate that can be cycled

WOD: For time:

-1000/850m Row/Ski

-50 Sit-ups

-25 GHD Hip Ext. (Supermans)

-45 Dual KB SDHP (40/25)

-50 Sit-ups

-25 GHD Hip Ext.

-1000/850m Row/Ski

POST: 2 Sets: 1:00 Low Plank, 15 Hamstring Curls (Banded from rig)

PRE: Heavy Day

WOD: -Weighted Box Step-up 10-10-10-10-10 (24/20)

-Weighted Dips 3-3-3-3-3

-1 mile Weighted Run

POST: 3 Sets:10 DB Bench Press, 15 Strict Knees to Elbow/15 Weighted GHDSU

PRE: Build to a heavy complex: 2 Power Cleans, 1 Jerk *10 minute clock.

WOD: EMOM 32:

-Minute 1: 14/11 Cal Bike

-Minute 2: 12 Pull-ups

-Minute 3: 14/11 Cal Ski

-Minute 4: 4 Front Squats (185/125)

POST: 50 R Oblique Crunches, 50 Crunches, 50 L Oblique Crunches