3 Rounds - 2 minutes of Jumping Rope, Rowing, or Bike - 20 walking lunges (big steps) - 20 glute bridge (10/) - 20 Yoga Push Ups

Pause Back Squat

4 x 8

Banded Assisted Jump

4 x 5

Barbell Overhead Press

4 x 8

Pendlay Row

4 x 8

21-15-9 Push Press Front Squat Burpee Weight 115lbs men 85lbs women Scaled Weight 95lb men 65lbs women

3 Rounds 10 yards reverse lizard crawl 20 yards of walking lunges 10 yards of bear crawl 20 yards of side shuffle (switch directions half way)

Bench Press

5 x 8

DB Snatch

5 x 10

Wide Grip Pull Ups

5 x 8

Deficit Push Up

5 x 10

8min AMRAP 12 Ball Slam 12 Ball Squat 12 Ball Sit Ups GOAL ______ ELITE - 6 Rounds + PRO - 5 Rounds + FIT - 4 Rounds + Weights: 30lbs dumbbells for men (pair) 20lbs dumbbells for women (pair)

2 Rounds - 10 Hip 90/90 Flips (5 controlled reps per side, be very controlled and deliberate) - 10 groiners (5 per side) - 20 deadbugs (10/side) - 1 minute jump rope or jumping jacks

Deficit Deadlift

4 x 8

TRX Side Plank w/Hip Drop

4 x 10

Single Leg Glute Bridge

4 x 8

Sidesteps

4 x 8

For Time 50-40-30-20-10 Air Squat 25-20-15-10-5 Push Up 50-50-50-50-50 Jump Rope Perform 50 air squats, 25 push ups, then 50 jump rope. Then, perform 40 air squats, 20 push ups, and 50 jump ropes. Then 30-15-50, 20-10-50, and finally 10-5-50.