METCON: For Time: 25 Deadlifts (275/185) 25 Box Jump Overs (30/24) -rest 1:1- 50 Deadlifts (225/155) 50 Box Jump Overs (24/20) Time Cap each set: Part 1: 6 minutes Part 2: 9 minutes SCALED: For time: 25 Deadlifts (225/155) 15 Box Jump Overs (30/24) -rest 1:1 b/t sets- 50 Deadlifts (185/125) 30 Box Jump Overs (24/20) Hang Power Clean + Squat Clean + Power Clean Hang Power Clean + Squat Clean + Power Clean @75-78% 1RM Clean Hang Power Clean + Squat Clean + Power Clean @75-78% 1

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener Cleans Primer EMOM x 5 1 High Hang Muscle CLean 1 Muscle Clean (FLOOR) 3 Strict Press RPE 4-5 Every 1:15 x 5 1 Power Clean 1 Hang Power Clean 3 Push Jerks RPE 7-8 3RDS FOR TIME 500m/400m Row 30 AB MAT SITUPS 10 Hang Clean and jerk 115/75

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 3 Sets E2MOM x 3 10 Dumbbell Power Cleans 20m Broad jumps Accessory: 3 Sets E2MOM x 3 10 Double dumbbell suitcase Calf raises https://www.youtube.com/watch?v=nOUsioU0UFE 30 Tibialis Raise Conditioning piece: 15 min cap 40/30 Cal Row or Ski or Bike Erg 10/side Dumbb

Back Squat 5 Sets 3 Back Squat @79-84% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @84-89% 1RM Front Squat *Rest as needed between sets. Pendlay Row + Single ARm DB Bent Over Row 4-5 Sets 12 Pendlay Row 10 Single Arm Dumbbell Bent Over Row (each arm) @6-7/10 RPE *Rest as needed between sets. Core Work 3 Sets 10 Med Ball Rotational Throw (each side) 5-7 Strict Toes to Bar 5 KB Windmill (each arm) *Rest as needed between sets. METCON: 7 Sets 1

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 FRON SQUATS DELOAD 4x8 at RPE 5 Conditioning: Amrap 12 min 50 Double unders or x 2 Singles 10 Double Dumbbell Deadlifts 10 Toes to bars