PRE: 4 Sets: 8 Sumo Deadlift High Pull (Light Load), 16 Dual DB Bulgarian Split Squats (8/side)

WOD: EMOTM x 15:

-Minute 1: 10 DB Strict Presses (2x50/35)

-Minute 2: 20 Wall Balls (20/14)

-Minute 3: 0:40 Hollow Hold

POST: 3 Sets: 8 Ring Dips, 15 GHD Hip Extensions

PRE: Movement Standards

WOD: For time: 2 Rounds:

-500/450m Row

-30 Walking Lunges

-20 Sit-ups

-10 Ring Rows

-500/450m Ski

-30 Box Step-ups

-20 Crunches

-10 Ring Rows

-50/40 Cal Bike

-30 Russian KB Swings (53/35)

-20 V-ups

-10 Ring Rows

POST: 3 Sets: 10 Chainsaw Rows, 20 Banded Chest Pulls, 10 Hollow Rocks

PRE: 5 Sets, Every 1:15 1 Power Snatch, 1 Hang Snatch, 1 OHS *Work up to a heavy complex.

WOD: For time: 5 Rounds:

-8 Power Cleans (115/85)

-10 Back Squats

-12 Toes-to-Bar

-50 DU (x2 Singles)

POST: 3 Rounds: 12 Alt. Reverse Lunges, 12 single-leg hip thrusts (6/side), 20 RB Lateral Walks (10/side), 1 x Seated Sled Pull