PRE: EMOTM x 10: Even Minutes: 20 Reps Core Movement *Athletes Choice, Odd Minutes: Push Press (10-8-6-4-2)

WOD: For time:

-9 Power Snatches (135/95)

-9 Front Squats

-200m Run

-15 Power Snatches

-15 Front Squats

-400m Run

-21 Power Snatches

-21 Front Squats

-800m Run

POST: 4 Sets: 5 Ring Dips, 5 Ring Rows

PRE: 4 Sets: 5 HSPU, 7 C2B Pull-ups, 9 Toes to Ring

WOD: For time: 5 Rounds:

-15/12 Cal Bike/Row

-9 Hang Squat Cleans (115/75)

-50′ Bear Crawl

POST: 40 GHDSU

PRE: Dual DB/KB Complex: 4 Sets: 8 Front Squats, 8 Bent over Rows, 8 Reverse Lunges/Leg, 8 Push Presses

WOD: For time: 21-18-15-12-9:

-Wall Balls (20/14)

-Sumo Deadlift High Pull (95/65)

-HRPU

*200m Run after each set.

POST: 100 MB Russian Twist