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 1:30 x 5 5x5 Snatch Grip Pushpress at RPE 6 Every 30 sec for 6 sec 2 Power Snatch at RPE 7-8 Metcon: 5RDS 15/12 Cal Biike Erg / Cal Row / Cal Ski 12 Shoulder to overhead (115/75) 9Lateral Burpee over bar

Back Squat 5 Sets 3 Back Squat @82-87% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @87-92% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Ups Take 10 minutes (5 sets minimum) to establish a 5RM Weighted Strict Pull Up -Then- 2x Max Strict Pull Up *i.e. if 10 is your max set, do 20 in as few sets as possible. Take as many sets as you need to complete the rep count. It's not for time, just for volume. If you don't know wher

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: EMOM x 15 Min 1: 15 Goblet Squats (24/16kg) Min 2: 15 Hanging Leg Raises Min 3: 30 Sec Wallsit hold 5RDS FOR TIME: 15 MIN CAP 15 Single Dumbbll Deadlifts (50/35) https://www.youtube.com/shorts/tSz-vQYacZs 12 Single Alternating DB Box Step ups (24/20) 9 Alternating Single Dumbbell Hang Squat Clean...

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 BUILD TO YOUR HEAVY FRONT SQUAT IN 12MIN Conditioning: Every 4:30 x 5 Sets 20 Wallballs (20/14) 10 Toes to bars 5 Squat Cleans (135/95)

METCON: 2 Sets 3 Rounds 200m Run 100ft Sandbag Shoulder Carry (100/70) 500m Bike Erg 10 Sandbag Box Step Overs (20) (100/70) -rest 2 minutes- 3 Rounds 50ft Sandbag Lunge (100/70) 500m Bike Erg 100ft Sandbag Bear Hug Carry (100/70) 200m Run -rest 2 minutes between sets- *Work to pace each interval the same with 75-80% sustainable efforts. *Rx’d subs if needed: Sandbag Shoulder Carry: Dumbbell Front Rack Carry (2x50/35) Sandbag Box Step Over: Dumbbell Box Step Over (2x50/35) (h