2 Rounds: 20 calorie row 20 lateral banded glute walks (20 left,20 right) 20 alternating bird dogs (keep hips square) 10 perfect slow air squats 10 big and slow mountain climbers +any kind of glute activation you like

Back Squat

5, 4, 3, 2, 1, 20 @ 50, 60, 70, 80, 90, _ %

Band Pull Apart

6 x 20

Rear Foot Elevated Single Leg Deadlift

6 x 12

Straight Leg Barbell Sit-up

3 x 6

Choose between Option A) or Option B) ***CHOOSE 1 OPTION ONLY*** A) 2 min work/1 min rest x4 rounds: 2 min AMRAP of: 7 hang power cleans 5 front squats 3 bar facing burpees *(135/95lb for M/F) *just complete as many rounds as possible across all 4 rounds. Start the next round where you left off on the previous round B) 2 min work/1 min rest x4 rounds: 30/25 calorie row (M/F) -then Max WB shots w/time remaining in the 2 minutes! *just complete as many rounds as possible across all 4 rounds. Start the next round where you left off on the previous round

2 Rounds: 12 cal Bike/Row/Ski (your choice) 5 Clean Grip Muscle Snatches (empty bar) 5 Strict Press (empty bar) 5 PVC Pass-Through

Strict Press

9 x 5 @ _ , _ , _ , MAX, _ , _ , _ , _ , _ lb

Lat Pull Down

5 x 10

Box Dips

3 x 8

Band Pull Apart

3 x 30

5 min AMRAP of: 3-6-9-12... KB Towel Curls (16-20kg KB most likely) Close grip strict push-ups *this is an ascending ladder rep scheme. Perform 3 curls, 3 push-ups, then 6 curls, 6 push-ups, 9,9,12,12 etc...just get as far as you can in the 5 minutes.

Choose between Option A) or Option B) ***CHOOSE 1 OPTION ONLY*** A) 7 min AMRAP of: 50 Double Unders/30 Quick Step-Ups 10 DB Clean to Press (50/35lb for M/F) *Quick Step-ups= with a 6-12in step, step up with both feet and down with both feet. *up,up, down, down=1 rep B) 7 Min AMRAP of: 3-6-9-12... calorie ski-erg DB power cleans (50/35lb for M/F)

30 sec on/30 sec rest x30 minutes: 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *just hit ANY KIND OF Active recovery this week. Do whatever you want to get some blood pumping, preferably no jumping/running, and keep it low impact I WOULD TAKE 10-15 MIN AND DO A THOROUGH WARM-UP THEN I'D DO MY GLUTE WORK THEN DO SOME LIGHT CONDITIONING, GET SWEATY AND THEN TAKE 10-20 MIN AND STRETCH (IF I WERE YOU).

EMOM x6 alternating minutes: 1) 1 min easy Rowing 2) 15 banded Goodmornings +1 inch worm 3) stretch/mobilize of your choice

DeadStop Deadlift

5 x 5

Deficit Deadlifts

5 x 5

Deadstop Bent Over Rows

3 x 8

Kneeling Ab wheel

3 x 10

Choose between Option A) or Option B) ***CHOOSE 1 OPTION ONLY*** A) 2 min work/1 min rest x4 rounds: 12 kipping toes to bar 8 devils press (45/35lb) Then, max calorie assault bike w/time remaining Record total calories on the bike across all sets combined to get on today's leaderboard. B) EMOM x 12 alternating minutes: 1) 18/15 calorie row 2) 15/12 box jump overs (M/F) 3) REST *4x through this circuit

2 rounds of: 12 calorie bike 5 inch worms+3 arm circles after each rep 10 knees to elbow 30 sec double under practice

Strict HSPU

5 x 5

Strict Chest to Bar Pull Ups

5 x 5

Barbell Bench Press

5, 3, 1, 10, 10, 10, 10, 10 @ 50, 60, 70, MAX, _ , _ , _ , _ %

Band Pull Apart

8 x 30

Incline DB bench press

3 x 10

Cable Low Row

3 x 10

2 Rounds: 30 DB lateral raises (lightweight) 15-20 Double arm DB curls (light/moderate weight) 20-25 banded tricep pushdowns Go through 2 rounds rather quickly and pump as much blood in your upper body as possible!!

Choose between Option A) or Option B) ***CHOOSE 1 OPTION ONLY*** A) EMOM x12 alternating minutes: odd: 3 burpee ring/bar muscle ups + MAX double unders w/time remaining even: REST *6x through this circuit B) 5 rounds of: 12/9 calorie assault bike SPRINT @max effort!! Rest 90 seconds between rounds

Rest. Stretch. Move. Relax.

Rest. Stretch. Move. Relax.