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 EMOM x 10 Min 1: 5 PUSHPRESS INCREASING EITHER RPE 5 MIN 2 :5 Strict pull or 8 Banded pull ups / Ring rows Accessory 2 Sets 10 Dumbbell Front Raise to Lateral Raise 40 Banded Pull Aparts Conditioning: 5 Rounds (15min) 12 Double Dumbbell Hang Power Clean and Jekr (35/20) 12 Hang

Back Squat 5 Sets 3 Back Squat @76-81% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @81-86% 1RM Front Squat *Rest as needed between sets. Wide Grip Weighted Pull Up 5 Sets 4 Wide Grip Weighted Pull Up *Rest 60-90 seconds between sets. -Then- 2x Max Strict Wide Grip Pull Up *i.e. if 10 is your max set, do 20 in as few sets as possible). Take as many sets as you need to complete the rep count. It's not for time, just for volume. If you don't kn

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold RESET 1 SET EVERY 2 MIN Front Squats 10-8-6-4-2 RPE 5 RPE 6 RPE 7 RPE 8 RPE 9 Conditioning EMOM x 15 Min 1: 12/10 Calorie Bike / Row Min 2: 8/side Alternating DB Hang Clean and Jerk 50/35 Min 3: 15 Wallballs (20/14)

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: Every 2 min x 5 sets 10-8-6-4-2 Back Squats every after set 8 V-ups EMOM x 15 1 MIN ON 15 SEC TRANSITION Min 1: 12/10 Cal Row or Ski Min 2: 20 Kettlebell Swings (24/16) Min 3: 25 Airsquats

METCON: Teams of 2 100 Overhead Squats (75/55) 40 Synchro Toes to Bar 100 Front Squats (75/55) 20 Synchro Toes to Bar 100 Back Squats (75/55) 100ft Handstand Walk *Split all reps as desired except synchro toes to bar Individual version: 50 Overhead Squats (75/55) 40 Toes to Bar 50 Front Squats (75/55) 20 Toes to Bar 50 Back Squats (75/55) 50ft Handstand Walk Time cap: 28 minutes SCALED: Teams of 2 75 Overhead Squats (75/55) 30 Synchro Toes to Bar 75 Front Squats (75/55) 15 Sy