PRE: 3 Sets: 8 Squat Cleans (Moderate load), 16 Dual KB Russian Swings, 20 KB V-ups

WOD: 5 Rounds: Every 4:00 Complete:

-9 Box Jump Overs (30/24)

-100m Run

-9 Shoulder to OH (155/105)

-100m Run

POST: 3 Sets: 12 Single Leg Hip Ext/Side, 12 Banded Face Pulls, 1:00 Side plank dips (0:30/side)

PRE: 5x3 Sumo Deadlift (Work up to a heavy set of unbroken 3) then: 3x1 Sumo Deadlift (Work up to a heavy single)

WOD: Tabata, 8 Rounds at each station (0:20 Work/0:10 Rest, 0:30 rest between stations)

-Dual DB Front Squats (50/35)

-L-sit

-Ring rows

-Handstand hold

-Shuttle Run (25' out, 25' back)

POST: 2 Sets: 20 Russian Twists, 10 Weighted Lateral Lunges, 20 GHDSU

PRE: EMOTM x 12: Odd Minutes: 8 Dual DB/KB Bench Press, Even Minutes: 6 Back Squats (185/125)

WOD: For time: 2 Rounds:

-35/28 Cal Bike

-50 DU (x2 Singles)

-500/425m Row

-50 DU

-250/215m Ski

-50 DU

POST: 3 Sets: 15 RB Curls, 15 Banded Tricep Pushdowns, 15 WP V-Ups