Back Squat 5 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Up Take 10 minutes to establish a 3RM Weighted Strict Pull Up *minimum of 5 sets. -Then- 2x Max Strict Pull Up *If 10 is your max set, do 20 in as few sets as possible. Take as many sets as you need to complete the rep count. It’s not for time, just for volume. If you don’t know where t

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold Front Squats 3 WAVES EVERY 1:30 x 9 5 REPS AT RPE 7 3 REPS AT RPE 8 1 REP AT RPE 9 Conditioning 15 min cap 20-16-12-8-4 Double Dumbbell Front Rack Lunges (50/35) 4-8-12-16-20 Wallballs (20/14)

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: Week 38 Squats Every 2:30 x 5 15 Kettlebell Swings (24/16kg) 10 Narrow feet goblet squats 10 V-ups Conditioning 15 min cap 20-16-12-8-4 Double Dumbbell Suitcase lunges (35/20) 4-8-12-16-20 Wallballs (14/10)

DELOAD WEEK METCON: 20 Minute EMOM Minute 1 - 5 Thruster (135/95) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg (OR Row) Minute 4 - 20 yard (60ft) Sled Push (145/125) *Rx’d Sub Options: Minute 1 - 8 Dumbbell Thruster (2x50/35) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg Minute 4 - 30ft Dumbbell Racked Walking Lunge (2x50/35) -OR- 20 yard (60ft) Back Rack Lunge (135/95) Time Cap Each Minute: 50 seconds (25 seconds on the thrusters) SCALED:

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull aparts WEEKENDER: 30min cap Buy In Shared : 2000m/1600m Row or Ski or 4000/3200m Bike Erg Into... 3RDS 30 Shared Thrusters (75/55) or 35/20 double Dumbbell Thrusters 20 Synchronized Pushups 100m Farmers carry shared (24/16kg) Finisher: EMOM x 7 10 Hollowrocks 5 V-ups