PRE: 4 Sets: 10 Seated Barbell Good Mornings, 0:15 Static Chin-over bar hold, 10 Rower Seat Pike Pull-ins

WOD: For time: 5 Rounds:

-500/425m Row/Ski

-15 Bench Presses (135/95)

POST: 4x:45 Forearm Plank Holds

PRE: EMOTM x 12: Odd: 8 Deficit HSPU, Even: 8 DB OHS (50/35)

WOD: "Caroline" For time: 3-7-11-14-11-7-3 of:

-Deadlifts (225/135)

-Box Jumps (24/20)

-Cal Bike/Row/Ski

POST: 2 Sets: 50 Oblique Crunches, 20 Ring Assisted Pistols

PRE: Movement Standards

WOD: The “Passion Wod”

-100 DUs (x2 singles)

-800m Barbell Carry (95/65)

-100 Burpees

POST: Pray