Successory 3 Sets 8 Single Arm Kettlebell Bottoms Up Press (per side) 10 Tall Kneeling Banded Row 7 Tempo Push Up (5 seconds down, 5 seconds up) *Rest as needed between sets. High Hang Power Snatch 2 Sets 3 High Hang Power Snatch @65% 1RM Snatch 3 Sets 2 High Hang Power Snatch @70% 1 RM Snatch *Rest 2 minutes between sets Front Squat 10 Minute EMOM 1 Front Squat *Move up in weight each set. **Start anywhere around 60-65% 1RM Front Squat and build to something moderate.

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 YEAR ENDER! Build to your heavy back squats in 12MIN 5-5-3-3-2-2-1-1-1-1-1 Conditioning 5RDS 15 min cap 20 Alternating Goblet Lunges (24/16kg) 15 Barbell Pushpress (95/65) 10 Toes to bars

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 3 SETS (12 min) 10 LIGHT BACK SQUATS RPE 5 BUT UNBROKEN 20 SEC GOBLET WALL SIT HOLD PER SET SWEAT FEST 5RDS (17 MIN) 15 Wallballs (20/15) 15 Plate Ground to overhead (45/25) 500m/400m Bike erg or 12/10 Cal Row or Ski or 10/8 Cal bike

METCON: AMRAP 15 Minutes 3-6-9-12-15... Sandbag Clean to Burpee Box Get Overs (48") (100/70) 90ft Sled Push (190/145) 30 Double Unders Equipment Friendly Version: AMRAP 15 Minutes 3-6-9-12-15... Power Clean (115/80) 3-6-9-12-15... Burpee Box Jump Over (24/20) 30ft Front Rack Lunge (115/80) 30 Double Unders *Every 10ft sled = 1 rep (full sled push = 9 reps) *Every 5ft lunge = 1 rep (full lunge set = 6 reps) *Target Reps: 240+ (through the round of 15) Equipment Friendly Vers

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Build to your heavy Shoulder to overhead for the day (12 min) 5 REPS AT RPE 5 4 REPS AT RPE 6 3 REPS AT RPE 7 2 REPS AT RPE 8 1 BEST EFFORT 1BEST EFFORT 1BEST EFFORT 1BEST EFFORT FINISHER: 3 Rounds (15 min cap) 100 FT Single dumbbell Overhead Waking lunges 15 Toes to bars 1000m/800m