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: Posterior Accessory: E2MOM x 3 10 Fast deadlifts AT RPE 5 E2MOM x 3 3 sets 12 Sumo Kettlebell High Pull (24/16kg) 10/side Pall off press E2MOM x 3 3 Sets 5-6 Supinated Pull ups Or Ring Rows 10 Bent over dumbbell rows (35/20) Chipper for time (12 min cap) 100 Single unders or Jumping jacks 50 Kettl

Clean Pull + Clean 1 Clean Pull + 2 Clean @80% 1RM Clean 1 Clean Pull + 2 Clean @80% 1RM Clean 1 Clean Pull + 2 Clean @85% 1 RM Clean 1 Clean Pull + 2 Clean @85% 1 RM Clean 1 Clean Pull + 2 Clean @85% 1 RM Clean *Rest as needed between sets. **All touch and go. Dumbbell Death March + Monster Walk 3 Sets 20 Dumbbell Death March steps 5 Lateral Goblet Hold Banded Monster Walk (each direction) *Rest as needed between sets. Deadlift 8 Minute EMOM Min 1-4: 5 Deadlift @8/10 RPE Mi

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 30 Tibialis Raises 20m Heel walk 20m Ballet walks Monostructural SERIES EMOM x 8 (50 Sec on 10 Sec off) 1 MACHINE ONLY 12/10 Cal row or Ski 10/8 Cal Bike 400m/300m Bike Erg 150/120m Run Partner conditioning: (25min cap) 3rd floor run as a pair 50 Plate Ground to overhead (45/25) 3rd floor run as a pair 50 Burpee to plate 3rd floor run

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 Gymnastics: EMOM x 12 Min 1: 6-10 Assisted Banded Pullups or 5 Strict Pull ups Min 2: 10-15 Hand Release pushups Min 3: 15-20 Sec parallete hold or Box tuck or Lsit hold Conditioning partner: (ALL SHARED) 2RDS (18 min cap) 50/40 Cal Bike 50 Pull ups or Ring Rows 30 Thrusters (115/75)

METCON: 3 Rounds 15/12 Calorie Row 12 Toes to Bar 9 Box Get Overs (48/40) -rest until minute 10- At 10:00: 45/36 Calorie Row 36 Toes to Bar 27 Box Get Overs (48/40) Time Cap each set: 9 minutes SCALED 3 Rounds 12/10 Calorie Row 9 Toes to Bar 6 Box Get Overs (48/40) (OR 9 at 40/32) -rest until minute 10- At 10:00: 36/30 Calorie Row 27 Toes to Bar 18 Box Get Overs (48/40) (OR 27 at 40/32) Snatch Pull + Floating Power Snatch + Power Snatch Snatch Pull + Floating Power Snatch + P