Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep BURGENER Cleans Strength: Cleans Every 1:30 x 8 1 Pause Power Clean 1 Squat Clean THEN EMOM x 4 Hang Clean Pulls at last weight FOR TIME: 15MIN CAP 50/40 Calorie Row / Ski or 2000m/1600m Bike Erg 40 Burpee box jump-overs (24/20) 30 Front Squats (115/75)

Warm-up: 2min machine 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to Downward Dog 10/side Scorpion Stretch 10/side Standing Hip Openers https://www.youtube.com/watch?v=p3Vypn4ZCW8 10 IYTS 20 Alternating Toy Soldiers 10 Air Squats 10 Reverse lunges E2MOM x 5 5 Thrusters 95/65 or moderately challenging weight 10 Alternating v-ups every set Conditioning: Partner (1RD) 20 MIN CAP 2000m/1600m Row/ski or 4000m/3200m Bike erg 200m Farmer's carry (SHARED) 60 Double Dumbbell

Warm-up: 20 90/90 hip switches 10 Cat-cows 10/side Fire hydrants 10/side clamshells 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels Strength: LACTIC ACID PARTY EVERY 1:30 x 8 SETS 10/8 Calorie Bike or 500/400m Bike Erg 5 Deadlifts (135/95) -REST 3 MIN- EVERY 1:30 x 8 SETS 10/8 Calorie Row 5 Sprawl to Plate ACCESSORY: 3 SETS E3MOM x 3 10 LIGHT DUMBBELL RDL (25/15) 20 Alternating Bicep Curls

Muscle Clean 3x (1 Muscle Clean - Keep Hook Grip + 1 Muscle Clean - Release Hook Grip) @5/10 RPE 3x (1 Muscle Clean - Keep Hook Grip + 1 Muscle Clean - Release Hook Grip) @5/10 RPE 3x (1 Muscle Clean - Keep Hook Grip + 1 Muscle Clean - Release Hook Grip) @5/10 RPE -rest as needed between sets- *This is technique work - work on footwork, no jumping back. Hang Power Clean + Power Clean 1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @62-65% 1 RM Power Clean

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB 4 SETS (E3MOM x 4) 4 Strict pull-ups or 8 banded strict pull-ups 8 Tempo Barbell Rows (1-2-1): 1 SEC FAST PULL 2 SEC DOWN 1 SEC REST 12 Dumbbell overhead sit-ups https://www.youtube.com/watch?v=QoPTQrFJcrE REST 90 SEC BETWEEN SETS CONDITIONING CHIPPER (20 min cap) 50 Deadlifts (135/95) 40 Toes to bars 30/24 Cal Bike Or 36/30 Cal R