PRE: EMOTM x 8: 5 Sumo Deadlifts (225/155), 5 Dual DB/KB S2O (Athletes choice)

WOD: For time: 4 Rounds:

-500/425m Row/Ski (32/24 Cal Bike)

-20 Ring dips

POST: 3 Rounds: 10 Reverse Lunges with Bicep Curl, 10 No Push-up Burpees

PRE: On a 15 minute clock: 6 Back Squats (185/135, 3 sec descent), 100′ Single KB Farmer Carry, 5 Wall Facing HSPU

WOD: For time:

-100 Wall Balls

*If ball drops, complete 15/12 Cal Ski before restarting.

POST: 50 Banded sit-ups

PRE: 3 Sets: 10 Bulgarian Split Squats (Right), 10 Bulgarian Split Squats (Left), 10 Push Presses (Athletes choose a moderate load)

WOD: 5 Rounds For Time:

-10 Hang Snatches (75/55)

-40 DU (x2 Singles)

-20 TTB (K2E/KB V-ups)

-40 DU (x2 Singles)

POST: 100 Floor Wipers