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 (EVERY Every 3 min x 3) DELOAD 3x12 Barbell Front Rack Lunges (95/65) or 50% Every after set do 10/8 Calorie BIKE not ERG Conditioning: Amrap 14 Min 14 Burpee to target 14 Single Dumbbell Alternating Lunges (ANY HOW) 14 Alternating Dumbbell hang power Snatches (50/35)

Behind the Neck Jerk Balance + Behind the Neck Press in Split 3 Sets 3 Behind the Neck Jerk Balance + 3 Behind the Neck Press in Split @5/10 RPE *Rest as needed between sets. Behind the Neck Pause Split Jerk 1 Behind the Neck Pause Split Jerk @75% 1RM Split Jerk 1 Behind the Neck Pause Split Jerk @80% 1RM Split Jerk 1 Behind the Neck Pause Split Jerk @80% 1RM Split Jerk *Pause in split for 3 seconds. **Rest as needed between sets. Behind the Neck Split Jerk 1 Behind the Neck

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 Thrusters Cycling for GPP WEEK 7 (HYPERTROPHY) 10 MIN CAP 5-10-15-20 75/55 BARBELL 35/20 Dumbbell WEEKENDER: 35 MIN CAP Buy In Shared : 2000m/1600m Row or Ski Into... 3RDS 20 Synchronized Kettlebell Deadlifts (24/16kg) 40 Kettlebell Swings Shared 20 Synchronized Hand Releas

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep Strength Complex: Every 1:30 x 8 Sets 1 Power Clean 2 Alternating Front Rack Lunges 3 Push Press BUILD TO HEAVY Conditioning: EMOM x 20MIN Min 1: 400m Bike Erg or 10/8 Cal Bike Min 2: 3 Ground to overhead + 5 Lateral Burpee over bar (135/95) Min 3: 12/10 Cal Row Min 4: 12 Toes to bars

Snatch Push Jerk + Overhead Squat + Snatch Balance 1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @70-75% 1RM Snatch Balance 1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @75-78% 1RM Snatch Balance 1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @78-80% 1RM Snatch Balance 1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @80-83% 1RM Snatch Balance 1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @83-85% 1RM Snatch Balance *Rest as