2 sets 5/5 in place leg swings 10 long step lunges 5 kang squats 5 burpees to high target 2 sets- w/ pvc (if doing the snatches) 10 pvc pass thrus 5 snatch pulls 5 muscle snatches 5 pause overhead squat 5 snatch balances

4 sets- build in weight 3 pause muscle snatches+ 1 overhead squat Every 2:00 x 6 sets 1 Pause snatch @knee 1 Snatch sets1-3- 70% of 1rm snatch sets 4-6- 75% of 1rm snatch then, Emom x 3:00 2 deficit snatch pulls @90% of 1rm snatch

Every 2:00 x 3 sets 3 back squats @ 75%

5 sets 10 Thrusters- 95/65 12 c2b 10 lateral burpees over bar 1:1 work to rest Scaling Option: 10 thrusters- 75/55 12 pullups or jumping pullups 10 burpees

Every 3:00 x 4 sets 6/6 Bulgarian split squat 12 DB RDL 24 Leg Extensions or 12/12 banded single leg-leg extensions 3x 12-15 seated calf raises 12-15 standing tib raises 1:00 rest between sets

6:00 Amrap at warmup pace 5 calorie machine 3 inch worms 6 wide stance pushups 9 side plank hip taps- each side :10 handstand hold- use wall if needed 2x 10 pvc pass thrus 10 banded scap pushups- on knee's if needed 10/10 - 90/90 banded external rotations 10 banded handcuff retractions

Emom x 10:00 Odd- 8-12 strict hspu +25 double unders Even- 8-12 t2b + 25 double unders option 2 pike box hspu+ :15 du practice strict knee to elbows+ :15 du practice

Long Grinder Amrap x 20:00 5 bench press- 185/125 10 box jumps- 24/20 15 GHD Situps 200m run -each 100m = 1 rep, meaning 200m =2 reps Metcon Description: The goal for this workout is to be in a constant movement state. Get your heartrate up and try to hold a consistent pace the entire workout. No drastic fall off. Scaling Option: 5 bench- 135/95 10 box jumps- 20" or lower target 15 abmat situps 100m run

Every 3:00 x 4 sets 6-8 seated kb Z-press- heavy 12 strict ring dips or foot assisted ring dips 24 cable or banded tricep extensions

Emom x 6:00 Min1- 1 round strict cindy Min2- 10 deadbugs + 10 birddogs Min3- 25ft bear crawl + 25ft crab walk Barbell Warmup 2x 5 rdl 5 muscle cleans 5 front squats 5 tall jerks -quad stretch on wall + lat stretch between sets

Every 2:00 x 6 sets 1 power clean + 1 split jerk 1 squat clean + 1 split jerk Set1-3- 70% of 1rm clean and jerk set4-6 - 75% of 1tm clean and jerk then, Clean pulls Emom x 3:00 2 pause clean pulls at 90% (knee)

Emom x 20:00 Min1- 18/15 calorie row Min2- 10 deadlifts- 225/155 Min3- 50ft hsw Min4- rest scaling option 12/10 calorie row 10 deadlifts- 185/125 3 wallwalks

Every 3:00 x 4 sets 6 heaving pendlay rows- heavy 12 feet elevated ring rows 24 seated db reverse flies 3x 10-12 preacher curls- use a machine if you have it- focus on full stretch of biicep in a controlled manner :20 L-Sit rest as needed

5 sets @ rpe6 20 calorie ski 20 calorie bike walk 2:00 Afterwards 10:00 Movement flow 0:00–2:00 laying hamstring stretch with legs on wall slow nasal breaths 2:00–4:00 World’s Greatest Stretch (slow) 5 controlled reps per side Add thoracic rotation and hip flexor reach 4:00–6:00 Hamstring flossing (lying or half-kneeling) 8-10 slow reps per side 6:00–8:00 Quadruped T-spine rotations 6 reps per side into Thread-the-needle stretch 30 sec per side 8:00–10:00 Ankle CARs- https://www.youtube.com/watch?v=BDNGAnp7u7s 5 slow circles each direction per ankle into Deep squat hold (heels down or supported)

:30 Bike 10 high hang snatch high pull- w/PVC 10 behind the head sn grip push jerks :30 bike 10 high hang muscle snatches 10 snatch balances :30 bike 10 high hang power snatches 10 pause overhead squats Barbell warmup 2x 5 muscle cleans 5 strict press 5 split jerks 5 muscle snatches 5 snatch balances 5 overhead squats 10- 90/90 block switches :30/:30 banded lat stretch

Emom x 6:00 3 power snatches @ 70% of 1rm power snatch rest 2:00 Emom x 6:00 2 power cleans + 1 Split jerk @70% of 1rm power clean

Emom x 8:00 1 back squat @ 80% Into Every 2:00 x 3 sets 5 Front squats @ 75% of 1rm front squat

For Time: 21-18-15-12-9-6-3 Assault bike Calories Wallballs-24/20

Every 3:00 x 4 sets 6 hip thrusts- heavy 12 hip extensions 24 Hollow rocks

Emom x 6:00 Min1- Amrap- 5/5 suitcase deadlifts- max plank up downs in remainder time Min2- 5 cat cows + max prone I/Y/T's Min3- Easy machine of choice Emom x 6:00 -16 overhead banded deadbugs -16 alternating birddogs -8/8 elbow to elbow thoracic rotations

Every 3:00 x 6 sets 12/8 cal ski 3 wallwalks 40 du's 100ft sandbag carry- 150/100 Reverse order each round Rd1+3+5= normal order Rd2+4+6= reverse order Scaling option: 10/8 cal ski 3 half wall walks 20 double unders or 40 single unders 100ft sb carry- 100/70lb

Every 3:00 x 3 sets 8 sumo stance deadlifts RPE 7 :20/:20 copenhagen holds into 8-10 strict pullups w/ light weight -optional- 6-8 ring muscle ups instead

Every 3:00 x 3 sets 3 sets 10-12 Incline DB Bench 10-12 chest supported incline db rows 25-30 hollow rocks into Every 3:00 x 3 sets 10-12 parallette pike push ups 10-12 cable or lat pull downs 25-30 arch rocks into Emom x 6:00 Min1- 10-12 barbell curls Min2- 10-12 sa banded tricep pulldowns (each arm)