WU: 500M ROW 20 LUNGES 20 KB DEADLIFT 20 KB SWING … MOBILITY: BACK, HIPS 90/90 SQUAT WARMUP … STRENGTH: PAUSED FRONT SQUAT ONE REP MAX (NO PAUSE) 10 BARE BAR 5 @ 40% 3 @ 50% 2 @ 60% (WITH PAUSE - 2 COUNT) 1 @ 70% 1 @ 80% 1 @ 90% MAX ***PLEASE RECORD YOUR WEIGHTS*** … ACCESSORY: 3 ROUNDS 5/5 DB BOX STEPOVER 5 BB GOOD MORNING 10 DB CURL AND PRESS 20 ROPE TRICEP PUSH DOWN … METCON: 3 ROUNDS 12-18-24 CAL BIKE BROAD JUMP BEAR CRAWL 24-18-12 JUMPING LUNGES

PAUSE FRONT SQUAT

10, 5, 3, 2, 1, 1, 1, 1, 1 @ 20, 40, 50, 60, 70, 80, 90, _ , _ lb

WU: 2:00 BIKE, JUMP ROPE, SQUAT + SQUAT THRUST ... MOBILITY: BACK, LEGS, SHOULDERS ... KETTLEBELL: 1:00 A - 1:00 B - 1:00 REST DOUBLE KB CLEAN - DOUBLE KB JERK - REST KB SWING SNATCH - KB SWING SNATCH - REST KB 1 WINDMILL + 1 STEP BACK OH LUNGE - KB 1 WINDMILL + 1 STEP BACK OH LUNGE - REST ... FINISH: 20/10 - 10 ROUNDS WALLBALL JUMP ROPE BURPEE

WU: 2:00 SKI 2:00 ROW … MOBILITY: BACK HIPS SHOULDERS … STRENGTH: 2+2 MAX 2 CLEANS + 2 JERKS 3 SETS BARE BAR SPEND 5-6 SETS WORKING UP THEN MAX … ACCESSORY: 4 ROUNDS 12 BB STRAIGHT LEG DEADLIFT 6/6 FRONT SIDE RAISE 12/12 GHD OBLIQUE TWIST … METCON: ROW 2,000M START WITH, AND TOP OF EVERY MINUTE, DO 5 BOX JUMPS

WU: BIKE 3:00 … MOBILITY: EVERYTHING! STRETCH! ROLL! BANDS! PIPE! … METCON: 6 ROUNDS - 1:00 EVERYTHING JUMP ROPE ABMAT ALTERNATING DB SNATCH SINGLE ARM KB SWING - SWITCH 0:30 REST … CORE: 3 ROUNDS 20 REACH HOLD CRUNCHES WITH 3 COUNT HOLD 20 /20 OBLIQUE TWISTS 20/20 DEADBUGS WITH 1 COUNT HOLD 1:00 PLANK

WU: 3:00 BIKE 10 WALKING LUNGES 10 KB DEADLIFT 10 KB SWING 10 PUSH UPS 10 RING ROWS 20 REVERSE HYPER … MOBILITY: BACK, HAMSTRINGS, CHEST, SHOULDERS … STRENGTH 1: 5X3 PARTIALS (HALFWAY ALL THE WAY) @ 80% ... STRENGTH 2: 5X3 @ 80% … METCON: 50 CAL BIKE 500M RUN ..THEN 3 ROUNDS... 20 PUSH UPS 20 RING ROWS OR 15 PULL UPS SLED PUSH UP AND BACK ...AND THEN AGAIN... 500M RUN 50 CAL BIKE