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 3 Sets 15 Pogo Jumps https://www.youtube.com/shorts/ZGRGXaxjTWQ 5/side Lateral Bounds https://www.youtube.com/shorts/ZkYORFHgRTw 150/120m Air runner Sprint QUAD SPECIFIC ACCESSORY 2 SETS" 10/side Leg Over Dumbbell https://www.youtube.com/watch?v=yfV5UYn7RM4 10/side Adductor Pull ins...

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep SKILL WORK:10MIN - ARCH HOLLOW -. HIP POP REMAINING TIME PULL UPS PRACTICE Gymnastics: 3 SETS FOR QUALITY 5 Strict pull-up 5 Strict Toes to bars 10 Pushups Amrap 6 MIN 5/Side Single DB OHS (50/35) 5 Single Dumbbell Altenrating Devils press 5 Box Jumps (24/20) REST 3 MIN 6 MIN FOR TIME TOTAL REPS OF FIRST PART

METCON: 8 Sets (1 set every 4 minutes) 500m Bike Erg 50 Double Unders 500m Bike Erg *Sub 15/12 Calorie Air Bike if needed. Time Cap each set: 3 minutes 15 seconds SCALED 8 Sets (1 set every 4 minutes) 400m Bike Erg 35 Double Unders 400m Bike Erg *Sub 12/10 Calorie Air Bike if needed Block Power Snatch 3 Block Power Snatch @65-70% 1 RM Power Snatch 3 Block Power Snatch @70% 1RM Power Snatch 3 Block Power Snatch @70% 1RM Power Snatch 2 Block Power Snatch @75-80% 1RM Power Snatc

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 4 Sets 8 Barbell Pushpress LIGHT OR Double Dumbbell 35/25 8 Hand Release pushups 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) 21-15

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener Cleans Every 1:30 x 5 5x5 Snatch Grip Pushpress at RPE 6 Every 30 sec for 6 sec 2 Power Snatch at RPE 7-8 Metcon: 5RDS 15/12 Cal Biike Erg / Cal Row / Cal Ski 12 Shoulder to overhead (115/75) 9Lateral Burpee over bar