For Completion - 3 Rounds (Not For Time) 200m Row 5L/5R Fire Hydrants 5 Good Mornings 10 Hand Release Push Ups 5 Jumping Air Squats

For Time - 4 Rounds, 1:00 Rest Between Rounds RX: 10 Back Squats (155/105) 250/200 Meter Row 50 Double Unders 250/200 Meter Row 10 Hang Power Cleans Scaled: 10 Back Squats (115/75) 200/150 Meter Row 75 Single Unders 200/150 Meter Row 10 Hang Power Cleans Time Cap - 21:00 Kilogram Conversion: RX - 70/45 Scaled - 50/35 This piece will add up on the legs relatively quickly given the amount of squatting, jumping, and hinging involved. Find a sustainable pace (~75-80%) for the first three rounds and let it rip for the final round. The barbell is to be taken from the ground to the back in a power clean, be mindful setting the barbell on your back from overhead.

Back Squat

5 x 5

Diamond Push-Up

5 x 15

Every 2-Minutes for 5 Sets, No Rest Between Sets 200 Meter Row Max Rep Sit Ups in Remaining Time Goal for this piece is to complete the 200 Meter row in 1-minute or faster, complete sit ups until about 10 seconds left in the 2-minute window. Each set should be within 5-10 reps of each other.

For Completion - 3 Rounds 200 Meter Run 5/5 Box Step Ups 5 Empty Barbell Deadlifts 5 Empty Barbell High Pulls 5 Empty Barbell Push Press Use this time to gradually get the heart rate up and wake up your joints, increase pace of the 200 meter run each round.

FOR AS MANY REPS AS POSSIBLE IN 14 MINUTES: 2-4-6-8-10-12-14....continue to add 2 reps. *50' Farmer Carry BETWEEN EACH set (first farmer carry Is after completing set of 2s, workout does not begin with a farmer carry) RX: Sumo Deadlift High Pulls (95/65#) Box Jumps (24/20")(Step down from top of box) Push Press (95/65#) - Farmer Carry Weight (50/35 Dumbbells or 53/35 Kettlebells) SCALED: Sumo Deadlift High Pulls (75/55#) Box Jumps (20/18")(Step down from top of box) Push Press (75/55#) - Farmer Carry Weight (50/35 Dumbbells or 53/35 Kettlebells) Flow: 2 SDLHP/2 Box Jumps/2 Push Press/50' Farmer Carry, 4 SDLHP/4 Box Jumps/4 Push Press/50' Farmer Carry, 6 SDLHP/6 Box Jumps/6 Push Press/50' Farmer Carry, ETC. Continue to climb for 14 Minutes. Workouts like this can be deceiving, make sure to start out at a conservative pace. It's never fun when you come out hot and look up at the clock after completing the round of 10's and your 3-4 minutes into the workout. Even though the barbell is on the lighter side, these reps will add up quickly, have a game plan once you break into the 12's and higher. Personally, I like to break a big set into two with one being slightly larger than the other (example - for the set of 14, going 8-6 or 9-5 can be a good play). The Farmer carry is a good place to game plan the next set that you will be starting, play around with some different rep schemes and see what works best for you. The goal here should be to maintain a moderate pace with minimal break time for the first 10-12 minutes of the workout and slightly increase the pace for the final 2-4 minutes.

Push Press - 15:00 To Establish 5RM Build gradually throughout the 15 minute window, shoot for at least 4-5 "working sets" before attempting your 5RM for the day.

Not For Time - Quality Reps: 15-12-9-6-3 Wide Grip Standing Barbell Curl (45/35# Barbell) Strict Chin Ups For the barbell curls, focus on not swinging when curling the bar. We want to the biceps to do all the work here. Keep the elbows tucked into your sides and focus on squeezing the biceps at the top of the rep. The Chin Ups do not need to be completed unbroken but push the set as far as you can. The goal in the future should be to complete the sets unbroken.

3 Rounds for completion: 100 Meter Ski Erg 5 Squat to Stand 10 Hand Release Push Ups 15 Russian Kettlebell Swings (Light Kettlebell)

Every 3:00 x 5 Sets, Rest 1:00 Between Sets RX - 250/200 Meter Ski Erg 20 Alternating DB Snatches (50/35lb Dumbbell) MAX Rep Wallballs in Remaining Time (20/14)(10/9' Target) Scaled - 250/200 Meter Ski Erg 20 Alternating DB Snatches (35/25lb Dumbbell) MAX Rep Wallballs in Remaining Time (14/10#)(10/9' Target) *If a Ski Erg Is not available, the ski can be subbed for a rower, keep row meters at 250/200 meters. Score will be total wall balls completed within the 5 sets. Goal here is to have a minute or longer to perform wall balls, with the built in rest, really push to hang on to the wall ball for the entirety of the remaining time.

Bench Press

5 x 8

Banded Tricep Pushdown

5 x 15

DB Lunges

5 x 10

3 Sets - 10 Hanging Knee Raises 30 Toe Touches 1:00 Extended High Plank

This session is not for time, this session should be used to break a sweat and move through ranges of motion to help flush out soreness. AMRAP 20: 10/8 Cal Bike Erg (Can substitute Echo bike or Assault Bike) 5/5 Runners Lunge Stretch 10/8 Cal Bike Erg 10 Good Mornings 10/8 Cal Bike Erg 5/5 Dead Bugs Focus outside of the gym today should be intaking 160 ounces of water along with 1 gram of protein per pound of bodyweight.

Warm Up - 3 Rounds 200 Meter Run 5/5 Front High Kicks 10 Scapular Pull Ups 5 No Push Up Burpees 5 Air Squats

For Time - 8 Rounds RX: 8 Alternating Jumping Lunges 8 Strict Pull Ups 8 Box Step Ups (24/20" Box) 8 Squat Jumps to Plate (2" Plate) 8 Burpees *RX+ = With 20/14lb Weight Vest Scaled: 8 Alternating Lunges 8 Jumping Pull Ups 8 Box Step Ups (20/18" Box) 8 Squat Jumps to Plate (2" Plate) 8 Burpees Little to no skill involved here, not a barbell in sight. This workout is pure gas pedal down! The heart rate will be high, get uncomfortable and hold on!

Deadlift

5, 5, 3, 3, 1, 1

Incline DB Bench Press

6 x 12

For Time - RX: 21-15-9 Echo Bike Calories American Kettlebell Swings (53/35# KB) Scaled: 21-15-9 Echo Bike Calories American Kettlebell Swings (44/26# KB) If there is no bike available a 200/150/100 meter run can be subbed.