Push Jerk 3 Sets 5 Push Jerk *Rest 2 minutes between sets. **Start at 8/10 RPE and build to a tough set of 5 by the last set. Bench Press Build to a 10RM Bench Press Successory Work 4 Sets 1 Weighted Vest Wall Walk into max unbroken Wall Facing Strict HSPU (leave 2 in the tank) -rest 45 seconds- 3.3.3 Weighted Strict Pull Ups @ 65-70% of heavy single from last week -rest 2-3 min b/t sets- *On weighted strict pull up clusters, rest 30 sec b/t each set of 3. So each cluster w

Basic Prehab/Activation 10 Cal Machine or 150m Run Air Runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups Push Day EVERY 2:30MIN x 5 SETS 10 Dumbbell Pushpress 10 Dumbbell Pushups 20 Sec double dumbbell hold Conditioning: (15 min cap) 21-15-9-6-3 Calorie Row or Ski or Cal bike Alternating Db Snatch (50/35) Lateral Burpee over Dumbbell FOR BIKE ERG (15 min cap) 800-600-400-200-100 Lat

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Strength: Pushpress E2MOM x 5 5 Sets of 5 Reps at RPE 7 Every after set Do 20m Double Dumbbell overhead walks Conditioning: (15 min cap) 21-15-9-6-3 Calorie Row or Ski or Cal bike Deadlifts (185/125) Alternating DB Snatch (50/35) FOR BIKE ERG (15 min cap) 800-600-400-200-100 LAST OPT

Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 15/side Banded TKES 25 FT Duck walks 25 FT Cossack Squats 10 Kang Squats 10 Jumping air squats 3 Inchworms Strength: Week 3/4 Front Squat 10 Sets of 3 Reps at RPE 8-9 Conditioning: 14 min cap 21-15-9-6-3 Double Dumbbell Front Squats Lateral burpee over dumbbell V-ups

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold EMOM x12 Min 1: 12 Elevated Goblet Squats (24/16kg) Min 2: 15 hanging leg raises Min 3: 10/8 Cal bike sprint Conditioning 3RDS (15 min cap) 40 Air squats 20 Double Dumbbell Hang Power Cleans 100m Double Dumbbell Farmer's carry (4x Flex to guard or 10x inside)