Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength Deadlifts ( 1 SET EVERY 2:30) 5 Sets of 6 REPS AT RPE 6-7 EVERY AFTER FOR 3 SETS 10 Double Dumbbell Z press https://www.youtube.com/watch?v=k_kXBEjURUA Conditioning 3RDS (18 min cap) 20 Pendlay rows (95/65) 20 Alternating Single DB Weighted Step-ups (50/35) 20/16 Calorie Assault Bike or 30/24 Calor

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Every 2 Min x 5 Sets 250/200m Row or Ski 5 Strict pullups REST REMAINING TIME Conditioning: (20 MIN CAP) 10-9-8-7-6-5-4-3-2-1 Alternating Devils Press (50/35) Single Goblet Dumbbell Thrusters https://www.youtube.com/watch?v=vBFsSoLgrQk 2nd Floor run each set

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 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet walks MONOSTRUCTURAL 30 sec on 30 sec off any machine for 10 sets Conditioning: (20 MIN CAP) 10-9-8-7-6-5-4-3-2-1 Alternating Devils Press (50/35) Single Goblet Dumbbell Thrusters https://www.youtube.com/watch?v=vBFsSoLgrQk 2nd Floor run each set

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog Burgener Snatch Strength Every 1:15 x 5 5x5 Snatch Push Press at RPE 5 Every 20sec for 4 min 1 Power Snatch at RPE 7 Conditioning: 3RDS FOR TIME (13 MIN CAP) 75 Double Unders / 150 Single Unders 15 Hang power Snatch (75/55) 3 Wall walks

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 Inchworm pushups SPECIFIC WORK: 30 SEC ON 30 SEC OFF X10 SETS ROW/SKI 30 SEC ON 30 SEC OFF X10 SETS Calorie Bike or Bike Erg 30 SEC ON 30 SEC OFF x 10 SETS Burpee broad jumps Accessory 3RDS 15 PUSHUPS 15 PLATE FRONT RAISE 15 LIGHT DUMBBELL LATERAL RAISE