Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep STRENGTH: IN 12MIN BUILD TO YOUR HEAVY 5 DEADLIFTS Conditioning 15 MIN CAP 1-2-3-4-5-6-7-8-9-10 Pushups Wallballs Push press 75/55

Snatch Balance 1 Snatch Balance to Parallel + 1 Snatch Balance @65% 1RM Snatch Balance 1 Snatch Balance to Parallel + 1 Snatch Balance @70% 1RM Snatch Balance 1 Snatch Balance to Parallel + 1 Snatch Balance @73% 1RM Snatch Balance 1 Snatch Balance to Parallel + 1 Snatch Balance @75% 1RM Snatch Balance 1 Snatch Balance to Parallel + 1 Snatch Balance @78% 1RM Snatch Balance 1 Snatch Balance to Parallel + 1 Snatch Balance @80% 1 RM Snatch Balance *Rest 2 minutes between sets. Sn

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep BURGENER CLEAN IN 11 MIN BUILD TO 3RM HIGH HANG CLEAN FOCUS ON SPEED POWER OR FULL IS ACCEPTED Conditioning: AMRAP 7 MIN 7 Toes-to-bars 7 Lateral Burpee over bar 7 Clean and Jerk (95/65) REST 2 MIN 7 MIN TO COMPLETE TOTAL REPS OF PART 1

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face-down snow angels 10 Hollow rocks 10 Seal to Down Dog 20m Duck Walks Wrist prep CHIPPER: 10 MIN TIME CAP 5000m Bike erg or 1.6KM Run or 2000m Row REST 2 MIN 10MIN TIME CAP 100 Wallballs Max burpees to plate REST 2 MIN 10MIN TIME CAP 60 Weighted Box Step overs 20INCH Remaining time: Max Reps Sandbag or Dumbbell Lunges 3RDS 30 sec /side side plank 15/side single dumbbell calf raise

Warm-up: 20 90/90 hip switches 10 Cat-cows 10/side Fire hydrants 10/side clamshells 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels EMOM X 12 Min 1: 15 Medball Situps Min 2: 20m Dumbbell Walking Lunges Min 3: 15 Double dumbbell deadlifts (35/20) Conditioning: 21-15-9-6-3 Double dumbbell hang clean to press (30/20) Sprawl to plate Assault bike or Echo bike ROW OR SKI 27-21-15-12-9