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 Deadlifts 4 SETS 8 Deadlifts 95/65 12 Alternating KB Gorilla Rows (16/12kg) 20 Plank Hip taps Conditioning: Amrap 15min 20 Alternating Medball Reverse Lunges (20/14) 15 KB Sumo DL High pull (24/16kg) 15 Hanging Knee Raise OR Toes to rig 10/8 Cal Assault Bike 8/6 Cal Echo bike (HARD EFFORT)

Power Snatch Waves 3 Power Snatch @65-68% 1 RM Power Snatch 2 Power Snatch @68-70% 1 RM Power Snatch 1 Power Snatch @70-72% 1 RM Power Snatch 3 Power Snatch @68-70% 1 RM Power Snatch 2 Power Snatch @70-75% 1 RM Power Snatch 1 Power Snatch @75-80% 1RM Power Snatch 3 Power Snatch @70-75% 1RM Power Snatch 2 Power Snatch @75-80% 1 RM Power Snatch 1 Power Snatch @80-82% 1 RM Power Snatch 1 Power Snatch @82-85% 1 RM Power Snatch 1 Power Snatch @85-88% 1RM Power Snatch *Rest as need

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 Gymnastics: 3 SETS 12 MIN CAP 12Toes to bars 20-30sec Box L-sit hold 50m Farmers carry PARTNER CONDITIONING (15 min cap) 60 Ground to overhead (135/95) 60 Lateral burpee over bar MAX DISTANCE MACHINE

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/AGILITY 3 Sets 25 Pogo Jumps youtube.com/watch?v=iU-TKr4YesM 8/side Lateral Skater Jumps youtube.com/watch?v=Xz27DudBfSs 40m Broad jumps without burpees REST 90 SEC BETWEEN SETS PARTNER WOD: (18 min cap) 120 Wallballs Shared 50 Synchronised Burpee to plate REMAIN

METCON: AMRAP 16 Minutes 16/13 Calorie Echo Bike 8 Lateral Burpee Over Bar 2 Clean and Jerks (185/125) Target Rounds: 8-10+ rounds Scaled: AMRAP 16 Minutes 13/10 Calorie Echo Bike 6 Lateral Burpee Over Bar 2 Clean and Jerks (155/105) High Hang Muscle Clean + Hang Clean 3 Sets 3 High Hang Muscle Clean + 3 Hang Clean @5/10 RPE *Rest as needed between sets. **Work rack position and bar path. *SKILL WORK: Meant to be with very light weight and working perfect mechanics and barb