PRE: Heavy Day

WOD: -EMOTM 5: 5 Thrusters

-1 minute Rest

-EMOTM 5: 3 Thrusters

-1 minute Rest

-EMOTM 5: 1 Thruster

*Increase load each minute as you are able.

POST: 4 Sets: 10 Dual DB Bench Press, 200m Ruck (Athlete chooses weight), 20 Feet Elevated Sit-ups

PRE: 3 Sets: 1 Hang Snatch Pull, 1 Hang Snatch - Directly Into: EMOTM 5: 1 Hang Snatch, 1 Power Snatch

WOD: For time: 5 Rounds:

-6 Deadlifts (135/95)

-6 Hang Cleans

-6 Shoulder to OH

-6 Back Squats

-400m Run

POST: 2 Sets: 25 GHDSU, 10 Strict Pull-ups

PRE: 3 Sets: 16 Single Leg Elevated Deadlifts (Athletes choose load), 30 DB Russian Twist

WOD: 3 Rounds AMRAP 5 w/ 2:00 rest between rounds:

R1: Buy-In: 100 DU (x2 Singles), Time remaining, AMRAP:

-12 Overhead Squats (95/65)

-4 Burpee Box Jump Overs (30/24)

R2: Buy-In: 100 DU (x2 Singles), Time remaining, AMRAP:

-8 Overhead Squats (115/85)

-4 Burpee Box Jump Overs

R3: Buy-In: 100 DU (x2 Singles), Time remaining, AMRAP:

-4 Overhead Squats (135/95)

-4 Burpee Box Jump Overs

POST: 2 Sets: 2 minute light bike, 1:00 Static Bar Hang