PRE: EMOTM x 3: 3 Power Cleans, 1 minute rest, EMOTM x 3: 2 Power Cleans, 1 minute rest, EMOTM x 3: 1 Power Cleans *Increase in load each minute building up to a heavy single.

WOD: AMRAP 12:

-1 HSPU (Box/Pike) 3 Bulgarian Split Squats (per leg)

-2 HSPU, 6 Bulgarian Split Squats (per leg)

-3 HSPU, 9 Bulgarian Split Squats (per leg)

*Continue with this pattern, adding 1 HSPU and 3 Bulgarian Split Squats after every round.

POST: 3 Rounds 12 Dual KB Sumo Deadlift High Pulls, 10 DB Rows, :40 Seated Forward Fold Stretch, :40 Hollow Rock

PRE: Movement Standards

WOD: Partner Day! For time: 4 Rounds:

-50/42 Cal Bike

-300m Sandbag Bear Hug Carry

-30 S2O (115/75)

POST: 3 Sets, 20 GHD Sit-Ups, 15 Hanging Knee Raises

PRE: 2-4-6-8-10: Deadlifts (Athletes choose a moderate/heavy load) *8 Pallof Presses/side after each set

WOD: For Time:

-400m Run

-50 Thrusters (75/55)

-800m Run

-3 Rounds: 20 HRPU, 10 TTB (K2E/KB V-ups)

-400m Run

-50 Thrusters

POST: Tabata: Hollow Hold (0:20/0:10)