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 Inchworms pushups Shoulder Strength: Every 3min x 5 Sets 8 Dumbbell Pushpress (35/20lbs) 12 Banded Plyo Pushups 30 Banded Pull aparts Conditioning: 21-15-12-9-6-3 Alternating Dumbbell hang ang clean and jerk (35/20) Calorie ROW/SKI/BIKE ERG EVERY AFTER SET DO 10 QUARTER POWER SQUATS

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener Cleans INTO Every 1:15x 10 1 Power Clean + 1 Hang Power Clean @70%-80%1RM Conditioning: 5 RDS FOR TIME 17 MIN CAP 12/10 Cal Row or 12/10 Bike Erg or 10/8 Cal Bike 9 Box Jumps (24/20) 6 Clean and Jerks (135/95)

DELOAD WEEK Back Squat 3-5 Sets 3 Back Squat @65-75% 1RM Back Squat *Rest as needed between sets. Front Squat 3-5 Sets 3 Front Squat @70-80% 1RM Front Squat *Rest as needed between sets. Core Work 2 Sets (not for time) 10 GHD Sit Up :45 Weighted Plank 20 Seated Russian Twist (As heavy as possible) *Rest as needed between sets. METCON: 3 Sets: (1 set every 7 minutes) 300m Run 15 Toes to Bar 15 Dumbbell Front Squats (2x35/25) 30ft Front Rack Dumbbell Walking Lunge (2x35/25) 300

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 37 BACK SQUATS 5x5 Reps at 135/95 or LIGHT Every after set do 8 (KB SQUAT JUMPS AT 6KG) https://www.youtube.com/watch?v=v3prQwHewL0 EMOM x 18 MIN Min 1: 400/300m Bike erg or 250/200m Row Min 2: 10 Wallballs + 5 V-ups Min 3: 50m Farmers carry TRANSITION 15 SEC PER EMOM IF NEEDED

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 ( 1 SET EVERY 2MIN) 7 Reps @65% 5 Reps @70% 5 Reps @70% 3 Reps @75 % 3 Reps @75% 3 Reps @80% Conditioning 5 ROUNDS (14 min cap) 50 Double unders 6 Squat Cleans (135/95)