Metcon: 20 Minute EMOM Odd Minutes: 30 Second AMRAP Row Calories Even Minutes: 30 Second AMRAP Burpee Over Rower *Score is total reps. (Count each calorie as a rep) Target Score: 200/180+ (this is 10/9 reps on each set!) Dumbbell Pause Push Press 5 Double Dumbbell Pause Push Press @5/10 RPE 5 Double Dumbbell Pause Push Press @5.5/10 RPE 5 Double Dumbbell Pause Push Press @6/10 RPE 5 Double Dumbbell Pause Push Press @6.5/10 RPE *Rest as needed between sets. **Pause in the bot

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 Inchworm pushups 5 SETS 1 SET EVERY 2:30 5 Barbell Strict press (RPE 7) 5 Tempo pushups (3 SEC DOWN - 1 SEC PAUSE - 1 FAST) Conditioning AS MANY ROUNDS AS POSSIBLE FOR 13 MIN 15 Sumo Deadlift Highpull (24/16kg) 15 Lateral Box step overs 15 Hanging knee raises 3RD FLOOR RUN

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to download EMOM x 5 5 Hang power clean 5 Pushpress at RPE 5 REST 1 MIN EMOM x 8 1 Clean and jerk at RPE 7 HAPPY BIRTHDAY COACH RJ! 19 MIN CAP BUY IN 30 BAR MUSCLE UPS/CTB/PULLUPS/RINGROWS INTO 5 ROUNDS 19/15 Calorie Assault Bike or 30/24 Cal Row / Ski 9 Toes to bars 6 Burpees 1 Squat Snatch (135/95)

Successory 3 Sets 10 Straight Arm Banded Lat Pull Down 12 Banded Glute Bridge w/1 second hold at the top of each rep. :30 Hollow Rock Hold *Rest as needed between sets. Back Squat 5 Back Squat @50% 1RM Back Squat 3 Back Squat @60% 1RM Back Squat 2 Back Squat @70% 1RM Back Squat 2 Back Squat @80% 1RM Back Squat 1 Back Squat @85% 1RM Back Squat 1 Back Squat @90% 1RM Back Squat 1 Back Squat @Heavy for the day *Rest as needed between sets. Metcon: 4 Sets 12/10 Calorie Echo Bike 2

2MIN MACHINE WORK 1RD 20 90/90 Hip Switch 10/side Fire hyrdrants 5/side Spiderman lunges 5/side Lateral Lunge 10 Airsquats 5 Seal to downdog WEEK 1/4 HYROX STRENGTH: 4 Sets of 8 Reps Tempo Goblet Squats ( 24/16kg) Every after set (PAUSE BROAD JUMPS) Conditioning: 3RDS FOR TIME (15 min cap) 20 Alternating Box Bodyweight Step-ups (24/20) 20 Kettlebell Swings 24/16 (RUSSIAN) 500/400m Row/ski 1000m/800m Cal Bike