METCON: AMRAP 15 Minutes 1 Rope Climb 3 Wall Walks 12 GHD Sit Ups Target Reps 128+ reps (8+ rounds) SCALED AMRAP 15 Minutes 1 Rope Climb (scale to halfway rope climb if necessary) 2 Wall Walks 10 GHD Sit Ups Clean Pull + Hang Power Clean + Power Clean Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean Clean Pull + Hang Power Clean + Power Clean @78-80% 1 RM Clean Clean Pull + Hang Power Clean + Power C

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener Cleans Every 2:00min x 6 Sets 3 Deadlifts 2 Hang Power Cleans 1 Shoulder to overhead FIND HEAVY COMPLEX FOR TODAY THEN EMOM x 3 5 Clean pulls at 100%OF HEAVY 5RDS 50 Double unders or x 2 Singles 12 Barbell Pushpress (95/65) 12 Toes to bars

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 COMPOUND LIFTS E2MOMx5 5x5 Pause Pushpress (PAUSE AT THE BOTTOM THEN EXPLODE UP) SHOULD BE LIGHT AND EXPLOSIVE every after set do 10 Double Kettlbell Shrugs Accessory: 2 SETS 15 Seated Arnolds Press (20/15) 30 Banded Pull aparts Amrap 15 min (LONG STEADY STATE) 500/400M Row/Ski

Back Squat 5 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @88-95% 1RM Front Squat *Rest as needed between sets. Bent Over Row + DB Bent Over Row 3 Sets 5-7 Supinated Grip Bent Over Row @8/10 RPE 5 Single Arm DB Bent Over Row (each arm) @9/10 RPE *Rest as needed between sets. Core Work 2 Sets (Not for time) 10-15 GHD Sit Up w/Med Ball 20 Dumbbell Pull Through in Plank Position 50m Single Arm Kettlebell Farmer Carry (e

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 WEEK of (1/4) Every 2:30 x 5 Sets 12 Back Squats AT RPE 5 9 Back Squats AT RPE 6 6 Back Squats AT RPE 7 3 Back Squats AT RPE 8 Conditioning: EMOM x15 Min 1: 500/400m Bike erg or 12/10 Cal Row / Ski Min 2: 15-20 Ring Rows Min 3: 5 Deadlifts + 5 Front Squats (115/75)