Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: POSTERIOR AND PULL 5x6 Deadlifts at 155/105 or RPE 6 2 sets 5 Supinated Strict pull ups or 10 Supinated Ring rows 100FT Single Arm Suitcase Carry (24/16kg) 50FT EACH Conditioning: 5 Rounds (15 min cap) 15 Sumo KB Deadlifts High pull (24/16kg) 15 alternaitng Dumbbell or KB Step ups 15/12 Bike or 12

DELOAD WEEK Hang Squat Clean 3 Hang Clean (above the knee) @70% 1RM Clean 3 Hang Clean (above the knee) @70% 1RM Clean 3 Hang Clean (above the knee) @70-75% 1RM Clean 3 Hang Clean (above the knee) @70-75% 1RM Clean 3 Hang Clean (above the knee) @70-75% 1RM Clean *Rest as needed between sets. Superset 3-4 Sets 7 Single Leg Kettlebell Deadlift (each leg) @6-7/10 RPE :30 Banded Glute Monster Walk *Rest as needed between sets. **Band right below knee, and also around the ankles i

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep EMOM X 12 Min 1: 8-12 Toes to bars Min 2:12-15 Ring Rows Min 3: 50FT Single dumbbell suitcase lunge (50/35) Conditioning: THROWDOWN PREP Partner wod AMRAP 16 MIN 30/24 Calorie Assault bike shared 20 Clusters shared (135/95) 20 Lateral Burpee over bar (shared)

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 30 Tibialis Raises 20m Heel walk 20m Ballet walks MACHINE WORK: TIME BASED MONO (4 SETS) 2 MIN ON 1 MIN OFF MACHINE OF CHOICE FOR TOTAL CAL OR DISTANCE. Partner Hyrox work: 3 RDS (20 MIN CAP) 20 Alternating Goblet Alternating Lunges (SYNC) (24/16kg) 20 Kettlebell Swings (SYNC) 20 Sync Stationary Burpees 2nd floor run with medicine ball

DELOAD WEEK METCON: 5 Sets (1 set every 5 minutes) 50/40 Calorie Air Bike @70% intensity *For simplicity today, Assault Bike and Echo Bike calories are the same. Time Cap Each Set: 4 minutes 30 seconds SCALED: Sets (1 set every 5 minutes) 40/30 Calorie Air Bike *For simplicity today, Assault Bike and Echo Bike calories are the same High Hang Power Snatch 3 High Hang Power Snatch @65% 1RM Power Snatch 3 High Hang Power Snatch @65% 1RM Power Snatch 3 High Hang Power Snatch @70%