Pressing Endurance Bench Press for load: #1:3 reps #2:3 reps #3:3 reps 3 Sets 3 Bench Press @85% 1 RM Bench Press 6 Wall Walk 12 Strict Handstand Push Up -rest 3 minutes between sets- Strict Pull Up For Time: 50 Strict Pull Up *Start with one max unbroken set. Score your time + log your unbroken set in your notes. We will use these for future progressions this upcoming cycle. METCON: Team of 2: At 0:00 2000m Ski or Row At 10:00 For Time: 100 Bench Press (155/95)* *Begin with

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face-down snow angels 10 Hollow rocks 10 Seal to Down Dog 20m Duck Walks Wrist prep 4 STATIONS STATION 1: AMRAP 10 MIN 12/10 Cal Assault bike 20m Bodyweight Lunges REST 1 MIN STATION 2: AMRAP 10 MIN 15/10 Cal Row 10 Alternating Devil's Press REST 1 MIN STATION 3 AMRAP 10 MIN 500/400m Bike Erg 15 Wallballs REST 1 MIN STATION 4 AMRAP 10MIN 2nd Floor Run 15 Box Step-overs

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 STRENGTH: 3 SETS 10 Glute Bridge Floor Press (35/20) 15 Hand Release Pushups 15 Plate Overhead Sit-ups REST 2 MIN BETWEEN SETS 5RDS PURE GRUNT WORK: (15 MIN CAP) 10/8 Cal A. Bike or 500/400m Bike Erg or 12/10 Cal Row 10 Thrusters (95/65) 10 Lateral Burpees over Bar

Snatch Balance Waves Snatch Balance for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep #8: 1 rep #9:1 rep #10: 1 rep #11: 1 rep 1 Snatch Balance @68% 1RM Snatch Balance 1 Snatch Balance @73% 1RM Snatch Balance 1 Snatch Balance @78% 1RM Snatch Balance 1 Snatch Balance @73% 1RM Snatch Balance 1 Snatch Balance @78% 1RM Snatch Balance 1 Snatch Balance @83% 1RM Snatch Balance 1 Snatch Balance @80% 1RM Snatch Balance 1 Snatch Balance @85% 1RM Snatch Bal

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 SNATCH Snatch: RPE 6 3 Position Snatch x 5 Sets (Every 1:45x5) 2 High hang Power snatch 2 Hang Power Snatch 2 Power Snatch Every 1:30x5 5x5 Snatch Deadlifts at RPE 7 Conditioning 15 MIN CAP 30 Squat Cleans (135/95) 30 Burpee Box Jump Overs (24/20) 30/24 Cal A. Bike or 40/32 Cal Row or Ski