PRE: EMOTM x 8: Deadlift + Power Clean + Hang Clean (Build to a heavy complex)

WOD: For time:

-800m Run

Then, 5 rounds of:

-2 Muscle-ups (6 Strict Pull-ups)

-4 Handstand Push-ups

-8 Amer. KB Swings (53/35)

Then, 800m Run

POST: 3 Rounds: 25 MB Sit-ups, 30 Plank Jacks

PRE: 6 Sets: 100m Sled Pull, 7 DB Strict Presses/arm (athletes choose a heavy load)

WOD: For time:

-50-40-30-20-10 Cross Overs

-25-20-15-10-5 Hang Cleans (95/65)

-500-400-300-200-100 Meter Runs

POST: 75 Empty Bar Good Mornings, 75 Glute Bridges

PRE: 0:10 Bike Sprint, 5 Sumo Deadlift High Pulls (115/85) *Complete sets until 60/50 Calories are achieved on the bike *10 minute time cap.

WOD: For time: 3-6-9-12-15-18:

-Bar Facing Burpees

-TTB (TTR/K2E)

*6 Squat Cleans after each set (155/115)

POST: L-Sit: 2 Max Effort Holds