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 THROWDOWN PREP: Monostructural PICK A MACHINE DO AN EMOMx10 10/8 Cal Bike 12/10 Cal Row / Ski or Bike Erg 150m/120m Air runner NO SWITCHING OF MACHINES REST 3 min 10 Min cap 30 Thrusters 95/65 30 Ground to Overhead

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 THROWDOWN PREP: Monostructural PICK A MACHINE DO AN EMOMx10 10/8 Cal Bike 12/10 Cal Row / Ski or Bike Erg 150m/120m Air runner NO SWITCHING OF MACHINES REST 3 min 10 Min cap 30 Double Dumbbell Thrusters 30 Lateral Burpee over Dumbbell Accessory Work: EMOM x 5 10 V-ups + 5 Hollow rocks i

Clean Pull + Hang Power Clean + Power Clean Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean *Rest as needed between sets. **All touch and go. L Seated Dumbbell Strict Press Take 10-12 minutes to establish a heavy set o

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 Every 1:30 x 5 Strength: 5x5 Barbell Pause Push press Pause at the dip drive up RPE 6 OR 60%1RM accessory: 3 sets Every 1:30. 3 10 Dumbbell Lateral Raise 30 Banded pull aparts Conditioning: 2RDS (16 min cap) 30/20 Calorie Row or Ski 15 Single Arm DB Pushpress Right (50/35) 15 Han

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 8 Pushpress 5 REPS AT RPE 6.5 4 REPS AT RPE 7 3 REPS AT RPE 7.5 3 REPS AT RPE 8 2 REPS AT RPE 8.5 2 REPS AT RPE 8.5 2 REPS AT RPE 8.5 Metcon 2RDS (15 min cap) 40/30 Cal Row or SKi 30 Alternating hang dumbbell clean and jerks 50/35 20 Burpee box jumps (24/20) 10 Power cleans 135/95