For quality: :45 easy run, row, bike 15 ring rows OR 10 strict pull ups 15 scap push ups 15 boot strappers OR :45 in the bottom of a squat :45 easy run, row, bike 10 kip swings 10 push ups 10 air squats :45 easy run, row, bike 5 pull ups 10 push ups 15 air squats

AMRAP 20:00 5 pull ups 10 push ups 15 air squats Goal: 12+ rounds Scaling: - Choose an option for pull ups that will allow unbroken sets - Choose a push up option that will allow for 1-2 sets every round. Score is total repetitions performed in 20:00

EMOM 10:00 1. 10 alternating pistols 2. 10 strict toes to bar Scaling: Choose a pistol option that works on the strength aspect if you don't yet have pistols. Something like box step downs, or pistol squats to a box/target work well for this. For the toes to bar, reduce reps down and/or reduce the range of motion for your legs by going with a hanging leg or knee raise. If an upper body injury prevents this, perform v ups or sit ups.

Move steadily through: :45 bike 10 push ups 10 empty bar strict press :45 bike 10 up downs 10 empty bar push press 2 rounds :45 bike 10 burpees 10 push press @ workout loading

For Time 21-15-9-15-21 Cal bike Burpee Push Press, 95/65# Goal: - 13-17 minutes Scaling: - reduce bike calories to be finished in 1:30/1:00/:30 respectively - choose another machine, or 400/200/100m run if you don't have a bike - reduce barbell loading to allow all sets of push press in 1-2 sets - reduce burpee reps to keep sets at 1:30 or less every round

Strict Press

1 x 100 @ 45 lb

3 rounds 200m easy run 15 KB swings @ light to moderate load 15 air squats OR KB goblet squats then, move steadily through w/empty barbell: 10 snatch deadlifts 10 muscle snatch 10 overhead squats 10 full snatch

Snatch

3, 3, 2, 2, 1, 1, 1

3 sets 10 snatch grip RDL 20 band pull apart

Move steadily through: 200m easy run 25' high knees 25' butt kicks 25' hamstring scoops 25' walking quad stretch 25' side lunges 25' high kicks 25' karaoke down 25' karaoke back 25' side shuffle down 25' side shuffle back

6 rounds 400m run 2:00 REST Goal: - aim to hold your PR mile pace or goal PR mile pace for each interval. Scaling: - reduce running distance to something you can complete in 2:00 or less each round - substitute a machine effort if an injury prevents you from running

Accumulate 100 banded good morning 100 hip halo side steps (50 / side) 50 weighted sit ups

2 rounds w/empty bar :30 bike 10 deadlift 10 hang muscle clean 10 strict press OR push press 3 rounds, adding load each round (light, medium, workout load) :30 bike 5 deadlift 4 hang power clean 3 push jerk

Every 5:00 x 5 rounds 15/10 cal bike 12 deadlifts, 155/105# 9 hang power clean, 155/105# 6 push jerks, 155/105# *score is slowest round Goal: - 4 minutes or less each round Scaling: - Choose a barbell load that you could complete in one unbroken complex - Choose a number of bike cals that you can complete in 1:30 or less - Substitute row, ski, or 200m run if you don't have a bike

In 12:00, build to a heavy complex of: 3 deadlifts 2 hang power cleans 1 jerk *score is heaviest completed complex

3 rounds @ easy pace 200m run 15 air squats 10 ring rows OR 5 strict pull ups Then move steadily through 10 front squats w/empty bar 10 push press w/empty bar 10 kip swings 10 thrusters w/empty bar 10 kipping pull ups 1 rounds 200m 10 thrusters @ workout weight 10 kipping pull ups

For Time 400m run 21 thrusters, 95/65# 21 pull ups 400m run 15 thrusters, 95/65# 15 pull ups 400m run 9 thrusters, 95/65# 9 pull ups Goal: - 10-15 minutes Scaling: - reduce thruster loading to something you could complete each round unbroken - reduce pull up volume to something you could complete in 2 sets or less each round - substitute kip swings, jumping pull ups, or ring rows for pull ups if needed. - reduce run distance to something you can complete in 2:00 or so each round

5 sets 10 DB front squats, 50/35# 10 weighted sit ups, 50/35#