Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels 5 Sets of 5 DEADLIFTS 185/125 or RPE 6 Every after set do 5 Supinated Pull ups or ring rows 5 Strict V-ups 4 ROUNDS 20 Lateral Bar Hops 15 Pendlay rows (95/65) 15 Hanging Knee raises 50m Farmers carry (YOGA TO GUARD)

Hang Power Snatch 7 Sets (New set every 1:30) 3 Hang Power Snatch (from right above knee *Start at 50-55% and build to a challenging set of 3. Superset 1 4-5 Sets 5 Dumbbell Bulgarian Split Squat (each leg) 5 Single Leg Box Jump (each leg) 5 Single Leg Squat to Box (each leg) Metcon: 2 Sets AMRAP 3 Minutes 3 Shuttle Runs (50ft) 9 GHD Sit Ups 15 Hang Dumbbell Snatches (50/35) -rest 1 minute- AMRAP 3 Minutes 15 Hang Dumbbell Snatches (50/35) 9 GHD Sit Ups 3 Shuttle Runs (50ft)

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet walks PLYOMETRICS: 3 Sets 20m Pogo jumps (MOVING FORWARD) https://www.youtube.com/shorts/p6SAfr8kN6w 20m A SKIPS https://www.youtube.com/watch?v=rWZdDUGFjoI 20m Broad jumps ACCESSORY 2 SETS 15 Seated Calf Raise https://www.youtube.com/watch?v=3ZRe_QpvRPg 30 Tibialis Raises...

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep FBB: EMOM x 12 Min 1: 5-8 Strict Pull ups Min 2: 12 Double dumbbell Seated Z Press (35/20) Min 3: 15 Straight legged medicine ball situps (14/10) 20MIN AMRAP PARTNER 1: 12 Thrusters (95/65) PARTNER 2: 250/200m Row / ski or 500m/400m Bike Erg or 15/12 Calorie Bike IF PARTNER ONE OR TWO FINISHES EARLY, WAIT FOR THE OTHER PARTNER, THEN STA

Metcon: 10 sets (new set every 2 minutes) Average Row Calories from week 1 (plus 1 calorie) Average Burpees from week 1 (plus 1 burpee) *Or plus 1 from highest set. *Score is total reps. (Count each calorie as a rep) Note: IF you did not do week 1, then row for 30 seconds and do burpees for 30 seconds as set 1 at 90% effort. Record that score and repeat it as fast as you sustainably can for 10 sets. Time Cap each set: 1 minute 30 seconds Strict Press + Tall Push Jerk + Press