PRE: Back Squat EMOTM x 12: Odd Minutes: 12/9 Cal Ski, Even Minutes: 3 Back Squats (Athletes choose a heavy load)

WOD: For time: 5 Rounds:

-5 HSPU (Box/Pike)

-10 Box Jumps (24/20)

-15 Deadlifts (155/115)

-200m Run

-25 Sit-Ups

-30 DU (x2 Singles)

POST: Mobility - Coaches choice

PRE: Heavy Day

WOD: -Part 1: 15 Sets: 1 Snatch (Power or Hang) 1 Overhead Squat *Work to a heavy complex .

-Part 2: 800m SB & KB Carry (53/35)

POST: 3 Sets: 20 Bulgarian Split Squats or Pistols, 0:30 Rower Seat Plank Pulses

PRE: Workout Set-up

WOD: "Cory Hunter" EMOTM x 32:

-10 Dual DB Incline Bench Press (50/35)

-12/8 Cal Bike

-10 Dual KB Push Press (50/35)

-6 Front Squats (135/95)

POST: 5 minute unbroken plank *athletes may rotate sides, if broken complete 5 burpee penalty.