PRE: EMOTM x 12 (4 Rounds) : Minute 1 – 5 Push Presses (115/85), Minute 2 – 10 TTR, Minute 3 – 20 Banded Good Mornings

WOD: 10 Rounds 1:00 on/2:00 off:

-21/16 Cal Row/Ski or 17/12 Cal Bike

*For every missed calorie, complete 1 devil press during 2:00 rest (50/35)

POST: Mobility

PRE: 7 Sets, Every 1:30: 1 Power Clean + 1 Hang Clean + 2 S2O (Athletes build to a heavy complex)

WOD: For time:

-1 Round of Kelly

-2 Rounds of Helen

-1 Round of Kelly

*Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

*Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

POST: NFT: 21-15-9 Cal Ski, *Core movement of athletes choice

PRE: 5 Sets: 8 Bench Presses (135/75) , 8 Unbroken Deadlifts (225/155)

WOD: For time: Buy In: 75/50 Cal Bike/Row/Ski

Then, 3 Rounds:

-100 DU (x2 Singles)

-21 TTB (K2E/KB V-ups)

-10 Power Cleans (155/115)

POST: 3 Sets: 10 HS shoulder taps, 20 Weighted Sit-ups