Weighted Ring Dip 3 Sets Max Unbroken Weighted Ring Dip @75% of 1RM -rest 2 minutes between sets- Weighted Strict Pull Up Weighted Strict Pull Up for load: #1:1 rep @ 100% (-) Build to a max single Weighted Strict Pull Up for the day. Superset 3 Sets 10 Double Dumbbell Z-Press @9/10 RPE -rest 1 minute- 10 Head Supported Dumbbell Rows @9/10 RPE -rest 2 minutes between sets- Core Work 3 Sets (not for time) 10 reps (1 Med Ball GHD Sit Up + 2 Russian Twist) 20 Dumbbell Plank Pull

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side T-spine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Snatch Drills E2MOM x 5 Snatch Push Press RPE 6 THEN EVERY 30 SEC for 5 MIN 1 Snatch Deadlift 1 Hang Snatch RPE 7 AMRAP 12 MIN 9 Burpee to target 6 Pull-ups 3 Ground to overhead (135/95)

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 Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups Strength: 4 SETS 8 Push press RPE 6 20 Plank Shoulder Taps 30 Banded Pull-Aparts 5RDS (16 MIN) 12 Double Dumbbell Hang Power Cleans (35/20) 12 Hand Release Push-ups 15/12 Cal Bike or 500m/400 Bike Erg

Snatch Lift Off + Snatch Deadlift + Squat Snatch Snatch Lift Off + Snatch Deadlift + Squat Snatch for load: #1: 3 reps @ 60% (-) #2:3 reps@ 60% (-) #3: 3 reps @ 60% (-) #4:3 reps @60% (-) #5: 3 reps @ 60% (-) 5 Minute EMOM Snatch Lift Off + Snatch Deadlift to Mid Thigh + Squat Snatch @60% of 1 RM Snatch Snatch Snatch for load: 1 rep 1 rep 1 rep 1 rep 1 rep 1 rep 1 rep 1 rep 200m Bike Erg + 1 Snatch @55% 1RM Snatch 200m Bike Erg + 1 Snatch @60%

Warm-up: 20 90/90 hip switches 20 Alternating Bodyweight lunges 10/side alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 inchworm push-ups 1 min plank hold Strength: Volume 3 Sets ( 1 SET EVERY 3MIN) 10 Back squats at RPE 5 Everyafter set do 10/side Single KB Calf Raise (24/16) 3RDS (20 MIN CAP) 25 Calorie Assault Bike Shared 10 Alternating Shared Devils press 30lbs/20lbs 20 Synchro Suitcase Lunges 30/20lbs 30 Wallballs Sh