EMOM 12 Minute 1:00 - :45 bike Minute 2:00 - :45 row Minute 3:00 - 15 jump squats

Back Squat

9, 6, 3, 7, 5, 2, 1 @ 6.5, 7.5, 8.5, 7.5, 8.5, 9.5, 10

DB Deadlift

4 x 8 @ 100

3:00 in 1:30 off x 3 total sets : - 15 db thrusters @ 50lbs - 20 box jump overs @ 24inches - Max calorie row in remaining time. Score is total calories completed.

3 rnds : - 12 cal ski - 6 inchworms - 12 scap pullups

Bench Press

12, 9, 9, 6, 6, 3 @ 6, 7, 7.5, 8, 8.5, 9

Dips

5 x 15

AMRAP 15:00 : - 20 hang db snatches (50/35lbs) - 16 toes to bar or v- ups - 12 burpee over the db's The goal here is to complete 5+ total rnds of this workout. Be smooth, break early on the db to try and eliminate large breaks later in the workout. Move steady on the burpees and quick on transitions. Score is total number of reps.

10:00 amrap for quality/movement : - 300 meter row - 12 box step ups - 300 meter run - 12 scap pullups

Pull-Up

6, 6, 8, 8, 10, 10, 12, 12

Barbell Rows

4 x 10 @ 8, 8, 8.5, 8.5

DB Fly

4 x 15

1:30 on 1:30 off x 7 sets - Run (hard pace) The goal here should be hard run intervals. With the 1:30 rest this should give you the freedom to run around 80-90% effort the first couple rounds and try to hold those times the remainder of the sets. Score is total meters rounded to the nearest 50 meters.

3 rnds : - 12 Banded good mornings - 6 burpee box step ups 24in - 8 hip opener squats (25lb plate in front used to push knees outward entering the bottom of the squat) banded tricep stretch - 1:00

Clean + Front Squat

6, 6, 4, 4, 2, 2

Clean Pull

4 x 4

Minute 1 - Row Minute 2 - GHD situps Minute 3 - Bike Minute 4 - DB push press 50's Score is total reps : No rest period so pace accordingly!

10:00 AMRAP - 10 banded back rows - 10 banded overhead press - 10 air squats + 5 jump squats - 5 shuttle runs

Strict Press

8, 8, 8, 5, 5

1-Arm DB Row

4 x 8

3 x 1:00 Barbell overhead bamboo hold 4 rnds : - 20 banded tricep extensions into - 20 empty barbell curls Rest 1:00 between These are intended to be challenging, but not scored.

For time : - 50 jumping lunges into - 25/16 Cal Echo Bike Don't stop on the jumping lunges. Bike hard