BB Strict Shoulder Press Melt Programming

4 x 6 @ 70 %

BB Deadlift Melt Programming

4 x 6 @ 70 %

BB Front Foot Elevated Reverse Lunge Melt Programming

3 x 10-12

DB Incline Chest Press Melt Programming

3 x 10-12

DB Incline Bicep Curl Melt Programming

3 x 12-15

DB Incline Seal Row Melt Programming

3 x 10-12

Tricep Dips Melt Programming

3 x 12-15

Weighted Sit Up (Regular or GHD)

3 x 12

DB/KB Suitcase March

3 x 0:30

Development Work - Olympic Lifting Choose ONE option: Option 1 - Clean + Jerk Option 2 - Snatch + Overhead *Have extra time + want some additional work? You can do both Option 1 - Clean + Jerk Every 2:30 x 12:30 (5 sets) 1 BB Deadlift 1 BB Hang Clean (below the knee) 1 BB Hang Clean (above the knee) 1 BB Power Clean 1 BB Hang Squat Clean (above the knee) 1 BB Front Squat 1 BB Push Jerk or Split Jerk Option 2 - Snatch + Overhead Every 2:30 x 12:30 (5 sets) 1 BB Snatch Deadlift 1 BB Hang Snatch (below the knee) 1 BB Hang Snatch (above the knee) 1 BB Power Snatch 1 BB Hang Squat Snatch (above the knee) 1 BB Overhead Squat 1 BB Push Jerk or Split Jerk (behind the neck) - If it says Hang Clean or Hang Snatch, do not squat with it. If we want a squat, it will specifically say Hang Squat Clean or Hang Squat Snatch - Use around 50-60% of your Clean + Jerk/Snatch 1RM, or RPE 6-7 - Try to complete the full complex without letting go of the bar - Build slightly across the 5 sets if everything is moving well, but keep it smooth today - Log the heaviest weight worked up to

Conditioning - Mixed Modal BEGINNER - Scaled 3 RFT (Rounds For Time) 10 DB Chest Press (40/20 lb) 9/6 Cals - Any Machine (or burpees/150m run) 10 Burpee Box Step Up (24/20 in) 12 Straight Leg Sit Up INTERMEDIATE - Rx 4 RFT (Rounds For Time) 10 DB Chest Press (50/35 lb) 12/9 Cals - Any Machine (or burpees/200m run) 10 Burpee Box Jump Over (24/20 in) 15 Butterfly Sit Up ADVANCED - Rx+ 4 RFT (Rounds For Time) 10 DB Chest Press (60/40 lb) 15/11 Cals - Any Machine (or burpees/250m run) 12 Burpee Box Jump Over (24/20 in) 18 GHD Sit Up or Toes to Bar - Pick the level that lets you keep moving with minimal rest. You should be able to stay pretty consistent from your first round to your last - Keep the Chest Press controlled, then push the pace through the machine/run + box work - Break up the Sit Ups/GHD Sit Ups/Toes to Bar before you have to. Don't take these sets to failure early - Score = total time to complete all rounds - BENCHMARK WORKOUT! We'll repeat this exact workout in Week 12, so make sure you record your score, weights + any substitutions used

DB Walking Lunge Melt Programming

2 x 12-15

DB Dual Hammer Curl Melt Programming

2 x 15-20

DB Seated Strict Shoulder Press Melt Programming

2 x 12-15

BB Back Squat Melt Programming

4 x 6 @ 70 %

Strict Pull Up Melt Programming

4 x 6

Weighted Push Up

3 x 10-12

DB Single Arm Preacher Curl Melt Programming

3 x 12-15

DB Lateral Raise

3 x 10-12

Tate Press

3 x 12-15

Hanging Knee Raise Melt Programming

3 x 12-15

Side Plank

3 x 0:30

Development Work - Engine Choose ONE option: Option 1 - Run Option 2 - Machine Option 1 - Run Every 3:30 x 17:30 (5 sets) 400m Run Option 2 - Any Machine (row/bike/ski) Every 3:30 x 17:30 (5 sets) 24/18 Cals - Any Machine (row/bike/ski) - Keep these around RPE 7-8. You should be working, but all 5 intervals should be repeatable - Aim to keep each effort within a few seconds of the others instead of starting too hot and falling off - Whatever time is left in the 3:30 window is your rest - Score is slowest round completed

Conditioning - Work Capacity BEGINNER - Scaled 12 Minute AMRAP 4 DB Dual Box Step Up (40/20 lb) 20 Single Unders 40 Steps - DB/KB Dual Farmer's Carry (40/20 lb) 8 Wall Ball Shots (14/10 lb) or 8 Single DB Thruster (40/20 lb) INTERMEDIATE - Rx 12 Minute AMRAP 6 DB Dual Box Step Up (50/35 lb) 30 Double Unders (or 60 single unders) 50 Steps - DB/KB Dual Farmer's Carry (50/35 lb) 10 Wall Ball Shots (20/14 lb) or 10 Single DB Thruster (50/35 lb) ADVANCED - Rx+ 12 Minute AMRAP 8 DB Dual Box Step Up (60/40 lb) 40 Double Unders 60 Steps - DB/KB Dual Farmer's Carry (60/40 lb) 12 Wall Ball Shots (30/20 lb) or 12 Single DB Thruster (60/40 lb) - Keep moving for the full 12 minutes. The goal is steady work with very little standing around - Pick loads that let you keep the DB Box Step Ups + Wall Ball Shots/Thrusters unbroken or close to it - Stay tall on the Farmer's Carries and move with purpose. The carries should be challenging without forcing you to stop every few steps - Score = rounds + reps completed - BENCHMARK WORKOUT! We'll repeat this exact workout in Week 12, so make sure you record your score, weights + any substitutions used

DB Chest Fly Melt Programming

2 x 12-15

Chin Up Melt Programming

2 x 12-15

DB Overhead Tricep Extension Melt Programming

2 x 15-20

BB Bench Press Melt Programming

4 x 6 @ 70 %

BB Power Clean Melt Programming

5 x 3 @ 65 %

BB Feet Elevated Romanian Deadlift

3 x 10-12

BB Reverse Grip Bent Over Row

3 x 10-12

DB Dual Supinating Bicep Curl

3 x 12-15

Rear Delt Flyes

3 x 10-12

BB Skull Crusher Melt Programming

3 x 12-15

Barbell Ab Rollout

3 x 8-10

Russian Twist

3 x 16

Development Work - CrossFit Skill 10 Minute AMRAP Ascending Ladder 2 Wall Walk or :20 Handstand Hold (against wall or freestanding) 4 Toes to Bar/Hanging Knee Raise 6 Pull Up (strict/kipping/banded) *Add +2 reps to Toes to Bar/Hanging Knee Raise + Pull Ups each round. Wall Walks stay at 2 (or handstand hold stays at :20) - This is skill work, so focus on good reps + movement quality instead of flying through everything - Pick options that challenge you but still let you practice the movements without constantly failing reps - Break things up early as the ladder gets bigger. The goal is accumulating quality gymnastics volume - Score = highest completed round + reps

Conditioning - Sprint Intervals BEGINNER - Scaled 5 RFT (Rounds For Time) 5 BB Push Press (65/45 lb) 9/6 Cals - Air Bike (or any machine/150m run) 5 Burpee Over Bar 10 Alternating V-Up (L+R=2) *Rest 2:00 after each round INTERMEDIATE - Rx 5 RFT (Rounds For Time) 7 BB Push Press (95/65 lb) 12/9 Cals - Air Bike (or any machine/200m run) 7 Burpee Over Bar 14 Alternating V-Up (L+R=2) *Rest 2:00 after each round ADVANCED - Rx+ 5 RFT (Rounds For Time) 9 BB Push Press (115/80 lb) 15/11 Cals - Air Bike (or any machine/250m run) 9 Burpee Over Bar 18 Alternating V-Up (L+R=2) *Rest 2:00 after each round - These should be hard + fast rounds with plenty of recovery. Push the pace while you're working - Pick weights/reps that let you keep moving without getting stuck anywhere - Try to keep your output consistent across all 5 rounds instead of crushing Round 1 + falling off - Use the full 2:00 rest to recover + be ready to go again - Score = total time to complete including the 4 rest periods - BENCHMARK WORKOUT! We'll repeat this exact workout in Week 12, so make sure you record your score, weights + any substitutions used

Plate Pinch Grip Hold

2 x 0:30

Hollow Hold

2 x 0:30

Weighted Plank Hold

2 x 0:30

Rest/Active Recovery Optional Light Movement - Choose ONE 20-30 Minute Easy Walk 15-20 Minute Easy Bike, Row or Ski 10-20 Minute Mobility Flow 15-20 Minute Easy Jog or Run *Keep it fully conversational Optional Recovery Circuit 2-3 Easy Rounds 10 Cat Cow 10 Glute Bridge 5/Side World's Greatest Stretch :30 Dead Hang :60 Deep Squat Hold *Target RPE 2-4 *You should be able to breathe through your nose the entire session *Nothing today should feel difficult or intense *If you're feeling beat up or anything feels irritated, skip it + take the full day off Recovery Priorities Sleep 7-9 Hours (if you can!!) Eat enough protein + carbs to support recovery Stay hydrated throughout the day Get off your feet when possible Light stretching or mobility only if it actually feels good *There is nothing you need to accomplish today *Score = completion