Clean + Clean Pull + Clean Clean + Clean Pull + Clean @75-78% 1RM Clean Clean + Clean Pull + Clean @75-78% 1RM Clean Clean + Clean Pull + Clean @80-83% 1 RM Clean Clean + Clean Pull + Clean @80-83% 1RM Clean Clean + Clean Pull + Clean @80-83% 1 RM Clean *Rest as needed between sets. *All touch and go. Superset 3 Sets 5 Rear Foot Elevated Single Leg Deadlift (each leg) :45 Banded Monster Walk (5 steps right, 5 steps left, repeat for 45 sec) *Rest as needed between sets. Deadl

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 EMOM x 12 GYMNASTICS Min 1: 5-8 Strict pull ups Min 2: 10 Toes to bars Min 3: 20 Sec parallette L sit hold Chipper: (20 min cap) 18-15-12-15-18 Front Squats (95/65) Hand Release Pushups 2nd Floor Run each set

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 POWER EMOM x 12 Min 1: 20m Broad Jumps Min 2: 12-16 Alternating Jumping Lunges Min 3: 40 SEC MAX MACHINE WORK Conditioning PARTNER AMRAP 20 min 2nd floor run together 20 Double dumbbell Thrusters (50/35) 10 Devils Press Shared 1 Pass Sled push

METCON: AMRAP 5 Minutes 10/8 Calorie Row 10-15-20-25... Pull Ups -rest 3 minutes- AMRAP 5 Minutes 10/8 Calorie Row 8-12-16-20-24... Strict Handstand Push Ups -rest 3 minutes- AMRAP 5 Minutes 10/8 Calorie Row 6-9-12-15-18... Chest to Bar Pull Ups 1st AMRAP: 85/77+ (through the 20s and into the 4th row) 2nd AMRAP: 106/96+ (through the 20s and into the 5th row) 3rd AMRAP: 120/100+ (through the 18s and into the 6th row) SCALED: AMRAP 5 Minutes 8/6 Calorie Row 8-12-16-20... Pull U

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener Snatch 5x3 High hang muscle snatch RPE 4-5 then Every 1:15 x 8 1 Power Snatch 1 Low hang Snatch RPE 6-7 Metcon: 21-15-9 Deadlifts (225/155) Burpee Box Jumps (24/20)