PRE: EMOTM x 11: Minutes 1-2-3: 21/18 Cal Bike/Row/Ski, Minute 4: Rest, Minute 5-6-7: 18/15 Cal Bike/Row/Ski, Minute 8: Rest, Minutes 9-10-11: 15/12 Cal Bike/Row/Ski

WOD: For Time:

-1 mile Run

-50 Thrusters (75/55)

-30 Burpee Box Overs (24/20)

-10 Power Snatches (165/105)

POST: 3 Sets: 8 Lateral Kettlebell Box Step-Ups (left leg), 8 Lateral Kettlebell Box Step-Ups (right leg), 15 Ring Rows

PRE: Movement Standards

WOD: Partner Day! “Wesley's WOD”

For time: Buy-In: 56 Box Jump-Overs (24/20)

Then, 22 Rounds of:

-5 HSPU (Box/Pike)

-27 DU (x2 Singles)

-3 Power Cleans (155/105)

Cash-Out: 1,108m Run

POST: Mobility

PRE: Sumo Deadlift High Pull 2-4-6-8-10 (Increase in each set, 15 GHDSU on set of 4 and 6)

WOD: For time:

-50 Wall balls (20/14)

-40/34 Cal Bike/Row/Ski

-30 DB Snatches/arm (50/35)

-20 Ring Dips

-30 DB Snatches/arm

-40/34 Cal Bike/Row/Ski

-50 Wall balls

POST: 50 Oblique Crunches per side