5:00 Full Body Foam Roll + 1:00/Leg Worlds Greatest Stretch + 1:00 Db Goblet Squat Hold + 3 Sets: :30 Bar Hang 10/Side Banded Monster Walks

Front Squat

5 x 2

12:00 AMRAP 15/12 Calorie Echo Bike 12 V-Ups 9 Double Db Thrusters (50/35)

:20on/:10off x 8: Bar hang

6 Sets: 800m Run -Rest 1:00 I/B Sets-

5:00 foam rolling whole body + 1:00/leg couch stretch + 3 sets: 5 PVC pass throughs + 5 pvc overhead squats 10 shoulder circles forward + 10 shoulder circles back :30 echo bike

Power Snatch

5 x 3

4 sets: 500/400m row 12 deadlifts 9 hang power cleans 6 shoulder to overhead 20 toes to bar -Rest 2:00 i/b sets-

3 sets: 1:00 sandbag bear hug hold -rest :30- 1:00 wall sit hold -rest :30-

5:00 full body foam roll + Couch stretch (1:00/leg) + 3-way hamstring (:30/way) + 1:00 bottom of kb goblet squat hold (35# kb) + 2 sets: 15 foam roller thoracic extensions 15 scap pull ups :45 PVC prayers pose on bench

Bench Press

4 x 8

5 sets: 18/13 push ups 15 db goblet squats (70/50) 12/10 calorie ski -Rest 1:00 i/b sets-

Weighted Strict Pullup

5 x 5

Banded lower body stretches (1:00/leg): Banded worlds greatest stretch Banded pigeon stretch Banded ankle stretch *Tie band to rig and place band in hip pocket for WGS and pigeon. *Place band over ankle for ankle stretch.

2 sets: 15 jumping jacks 10 duck walk steps 5 inch worm push-ups

20:00 EMOM Minute 1- Fan bike @ moderate effort Minute 2- Walk *Use this session to get some blood flow, and clear the head.

10:00 EMOM 1- 10 standing barbell bicep curls 2- 10 laying barbell skull crushers *Choose loads that get tough, but able to complete unbroken sets with.

XX

3 sets: 10/leg db Bulgarian split squats (RPE 8) 20 reverse hypers/GHD hip extensions -Rest as needed- *Controlled reps on our Bulgarians. *The 20 rep movement should be something for our posterior chain. If you don’t have a reverse hyper, do GHD hip extensions. If you don't have either, do good mornings or RDLs.

3 sets: 10/arm single arm db Z-press 20 incline bench rows -Rest as needed- *Slow controlled reps.

3-4 sets: 40/32 calorie bike erg 30/24 calorie ski 20/15 calorie air runner 10 burpee box jump overs (24/20) -Rest 3:00 i/b sets- *Try to keep round splits within :10 of one another *If your pace as fallen off significantly through 3 sets, end it there. *Sum of all of our times will be our score here.

2 sets: :30 plank hold :30 side plank hold (L) :30 side plank hold (R) :30 plank hold -rest 1:00-

XX

Power Clean

5 x 3

8:00 EMOM 1- :20 top of ring dip hold 2- :20 bottom of ring dip hold

For time: 800m run 30/24 calorie rower 800m run 30 Russian kb swings (53/35) 800m run 30 box jump overs (24/20) 800m run 30 burpee broad jumps 800m run 30/24 calorie echo bike *Very steady pace here. No reason to go so hard on your movements if it slows your running down, so pace the workout around your running capabilities.