> 20 Hamstring Sweeps > 20 GHD Hip Extensions > 2:00 Front Rack Hold 3 Rounds > 8 Standing Straddle Hip Hinges > 8 Windmills (4 Per Side) > 30 Mountain Climbers > 00:30 Sorenson

Deadlift

4 x 12 @ 60 %

2 Rounds > 3 Toes To Bar > 7 Power Cleans (40kg) Rest 1:00 after 2 Rounds 2 Rounds > 4 Toes To Bar > 6 Power Clean (50kg) Rest 1:00 after 2 Rounds 2 Rounds > 5 Toes To Bar > 5 Power Cleans (60kg) Rest 1:00 after 2 Rounds 2 Rounds > 6 Toes TO Bar > 4 Power Cleans (70kg) Rest 1:00 after 2 Rounds 2 Rounds > 7 Toes TO Bar > 3 Power Cleans (80kg)

3 SUPERsets > 1:00 D Ball Bear Hug > 2:00 Split Squat Hold (1:00 per Side) Rest 1:30 between sets NOTES > Record D Ball Weight

3 MEGAsets > 18 Single Leg RNT Romanian Deadlifts (9 Per Side) > 18 Single Leg Glute Bridges (9 Per Side) > 9 Prone Shoulder CARs Rest 1:00 between sets

20:00 Stretch // 2:00 Per Movement > Forward Fold > Left Pigeon > Right Pigeon > Left Banded Archer > Right Banded Archer > Standing Forward Fold > Left Lizard > Right Lizard > Left Scorpion > Right Scorpion

2 Sets On Rower > 3:00 (RPE 5) > 2:00 (RPE 6) > 1:00 (RPE 7) Rest 1:30 between sets 2 Sets On Bike > 3:00 (RPE 6) > 2:00 (RPE 7) > 1:00 (RPE 8) Rest 1:30 between sets

2 Sets > 10 Greatest Stretch (5 Per Side) > 10 Foam Roller T Spine Extensions > 10 Pass Throughs 2 Sets > 6 Push Up to Down Dog > 6 Lunge Squat Lunges (3 Per Side) > 6 Gorilla Squat Overhead Reaches

Overhead Squat

3 x 12 @ 60 %

Snatch Balance

4 x 3

4 MEGAsets > 18 Goblet Curtsy Lunges (9 Per Side) > 18 Filly Press (9 Per Side) > 18 Alternating V Ups Rest 1:00 between sets NOTES > Added reps to all movements

4:00 AMRAP > Sled Push (40kg Sled, 50ft increments) Rest 2:00 4:00 AMRAP > Sled Rope Pull (40kg Sled, 50ft increments) Rest 2:00 4:00 AMRAP > Farmers Carry (2x32kg Kettlebells, 50ft Increments) NOTES > Score is total distance from all 3 AMRAP's

20:00 Mobility > 2:00 Left Couch Stretch > 2:00 Right Couch Stretch > 2:00 Frog > 2:00 Prayer > 2:00 Standing Straddle > 2:00 Saddle > 2:00 Left Scorpion > 2:00 Right Scorpion > 2:00 Left Pigeon > 2:00 Right Pigeon

3 MEGAsets > 1:00 Air Bike (High Effort) > 2:00 Banded Lat Stretch (1:00 Per Side) > 7 Inch Worms Seal to Down Dog 3 SUPERsets > 10 Kip Swings > 10 Banded Chin Ups

10:00 EMOM 1: 2-4 Banded Bar Muscle Ups 2: 12 Banded Pull Aparts Rest as needed 2 Sets > 8 Dumbbell Pull Overs > 2 Pull Overs + Max Toes To Bar Rest 1:30 between sets

4 Sets > 5 Ring Muscle Up Progressions > 5 Ring Swing and Pulls Rest 1:30 between sets Rest as needed 2 Sets > Max Single Arm Ring Rows Rest 1:30 between sets

6 Rounds > 14 Wall Balls (20lb Ball, 10ft Target) > 7 Chest To Bar Pull Ups > 14 GHD SIt Ups > 7 Calories Air Bike Rest 00:30 between sets

Kettlebell Bench Press

21, 15, 12, 9

Strict Pull Up

8, 6, 4, 2

Matador Dip

10, 8, 6, 4

Dumbbell Bench Reverse Fly

19, 16, 13, 10

Every 5:00 x 10 Sets > 400m Run > Air Bike for Remaining Time NOTES > Zone 2 Heart Rate > Record total calories competed on the Air Bike

1 Set > 2:00 Squat Hold 1 Set > 10 Clam Shels > 20 Single Leg Glute Bridges (10 Per Side) > 10 Glute Bridges > 100ft Monster Walk > 10 Banded Air Squat 3 MEGAsets > 12 Greatest Stretch (6 Per Side) > 12 Dumbbell Romanian Deadlifts > 12 Cobra Squats

1 and 1/4 Back Squat

6 x 2

3 MEGAsets > 26 TKE's (13 Per Side) > 26 Banded Shuffle (13 Per Side) > 1:10 Sorenson Rest 1:00 between sets

Deadlift

8 x 3

30:00 AMRAP > 3 Deadlifts (60kg) > 3 Hang Power Snatches (60kg) > 15 Calories Row

12:00 EMOM 1: 00:40 Greatest Stretch (00:20 Per Side) 2: 00:40 Banded Overhead Press 3: 00:40 Active Squat Hold 4: 00:40 Mountain Climbers 2 Rounds 10 Dumbbell Curl and Press 5 Handstand Kick Ups

3 MEGAsets > 20 Dead Bugs (10 Per Side) > 20 Bulgarian Split Squats (10 Per Side) > 20 Banded Rows Rest 1:00 between sets

3 MEGAsets > 00:40 Ski (RPE 8) > 8 Dumbbell Push Press > 8 Kipping Handstand Push Ups Rest 1:30 between sets

Supinated Bent Over Row

4 x 10

For Time > 16 Push Jerks (50kg) > 60 Double Unders > 30 GHD Sit Ups > 15 Burpees Over Bar > 12 Push Jerks (60kg) > 15 Burpees Over Bar > 30 GHD Sit Ups > 60 Double Unders > 8 Push Jerks (70kg)

1:30 Left Supine Hip Internal Rotaion 1:30 Right Supine Hip Internal Rotaion 1:00 Left Supine Leg Crossover with Quad Variation 1:00 Right Supine Leg Crossover with Quad Variation 3:00 Puppy Dog 12 Laterall Flexed Cervical Rotations (6 Per Side)