5 minute cardio machine of choice, nasal breathing only, then: 2 rounds: :30 banded posterior ankle distraction/side 8 eccentric ankle dorsiflexion/side @ 3-4 seconds on the way down 5 split squat rockbacks/side @ unweighted, slower down than up 6 sidelying thoracic rotation/side 6 thoracic extension rotation/side

2-3 rounds, for quality: :15 single leg wall sit/side :20 split lunge isometric/side 3 KB arm bars/side 3 supine KB rotations/side 3 turkish sit-ups/side Rest as needed between sets For the split lunge hold, your back knee should be hovering off the ground for the duration of the hold. For the arm bars, rotations, and sit-ups, choose a weight that gives you a 6-7/10 difficulty level. Focus on punching up towards the ceiling for these two exercises.

Paused Back Squat

6 x 4 @ 60, 60, 60, 70, 70, 70 %

Split Jerk

1 x 3 @ 100 %

Hard Sell

For Time 600/500m Row -Straight into- 3 Rounds 24 DB(1) Front Squat 50/35 24 Sit-Up 12min Cap Fitness: Goblet Squat or Rest DB on Shoulder RX+: DB(1) Overhead Squat 50/35 GHD Sit-Up **Must fully grip handle of the Dumbbell during Front SQ**

8 Rounds For Time 18/16 Cal Ski 1min Rest Pace for this should be a "hard push" to sprint every round. Save a little bit of gas in the earlier rounds but don't hold back too much.

5 minute cardio machine of choice, nasal breathing only, then: 2 rounds: 10 eccentric ankle dorsiflexion/side 10 scap pull-ups @ 2s up, 2s down tempo 12 bear plank drag throughs 8 banded good mornings @ slower down than up tempo 8 banded shoulder flexion/side

Single Arm Banded Row + ER

2 x 8

Single Arm DB High Pull

3 x 5

15min EMOM - 8-12 Strict HSPU - 50-100ft HSW - Rest Use this time sharpen you skills. This piece isn't meant to be super intense so modify reps as needed. Modify movements to your skill level. Strict HSPU can be with a plate and added mat to shorten the range of motion. HSW can be 30-40sec Handstand Holds to get more comfortable upside down.

Minute 0-16min AMRAP 35 Double Unders 8 Clean and Jerk 115/85 12 C2B 8 Lateral Burpee Over Bar Minute 16-20 REST Minute 20-26 Find 1RM Hang Clean Score is Rounds + Reps. Log weight separately in next section. Fitness: -16min AMRAP- 50 Jump Rope 12 KBS 12 Ring Row 12 Burpee -6min EMOM- 5 DB(2) Front Squat 5 DB(2) Push Press Plank in remaining time RX+: 50 Double Unders 155/105 6 BMU Post AMRAP Heavy lift today! Knock out the AMRAP and then you'll get a very short break before we let the bar get heeeaaavvvvyyyy.   During the break, grab some weights and catch your breath BUT hold off on any lifts until the break is over.

Hang Clean

1 x 1

10 minute bike or walk with PACED NASAL BREATHING This means that you will start a new breath cycle every 5 seconds We are starting with either the bike or walking this week to just get you comfortable with the idea of paced breathing and practice it with a relatively easy activity.

5 minute cardio machine of choice, nasal breathing only, then: 2 rounds: 5 jefferson curls 12 standing clamshells/side 16 alternating downward dog toe taps 3 hip airplanes/side *For the jefferson curls, go LIGHT - this is not meant to be done for load, but just to get you a nice stretch in your back - you should not be experiencing pain with these

Stagger Stance Good Morning

3 x 6

Mixed Rack Carry - Waiter & Overhead

3 x 50

Power Clean + Push Jerk

3, 3, 3, 2, 2, 2, 1, 1, 1 @ 60, 60, 60, 70, 70, 70, 80, 80, 80 %

Deadlift

6, 6, 6, 4, 4, 2, 2 @ 70, 70, 70, 75, 75, 80, 80 %

25min AMRAP 800/700m C2 Bike 100ft Bear Crawl/50ft HSW 100m SA Farmers Carry 12/12 DB Bent Over Row on Bench 1min Sandbag Bear Hug March Pick you weights hit this at you own pace today! 

For Time: Run 800m Run 600m Run 400m Run 200m *After each run, perform: 25 UNBROKEN Wall Ball 20/14 20/18 Calorie Ski 15 Push Up Rx+ = 30/20, & Ring Dip Cap = 35 Minutes Unbroken or bust! if you know 25 Wall Balls Unbroken is not going to happen, go for a lighter Wall Ball to help train you to hold onto bigger sets.

20 minutes, for quality: 5 cat/camel rockbacks 8 adductor rockbacks/side 5 shoulder CARs/side 8 sidelying thoracic rotation/side 25 foot heel walking Focus for this piece is recovery and moving at a steady pace with INTENT and QUALITY. Try to breathe through your nose only and be present in the moment.

10 minute bike or walk with PACED NASAL BREATHING This means that you will start a new breath cycle every 5 seconds We are starting with either the bike or walking this week to just get you comfortable with the idea of paced breathing and practice it with a relatively easy activity.

Swimming

5 minute cardio machine of choice, nasal breathing only, then: 2 rounds: 16 alternating bear plank shoulder taps 5 split squat rockbacks/side @ unweighted, slower down than up :30 underhand PVC stretch :30 banded wrist extension/side

2-3 rounds, for quality: 5 wall clocks 5 banded wall walks :20 bottom-up KB hold/side For the wall clocks, 1 rep = 1 time around the clock; if you don't have a small looped band to use, you can use a longer looped band or straight band For the banded wall walks, 1 rep = 1 time up and down the wall For the bottom-up holds, your arm should be at shoulder height and elbow is bent to 90 degrees

Power Clean

7min AMRAP 1 Power Clean 185/135 6 Deadlift 3 Wall Walk RX+: 225/155

Incline Bench Press

5 x 5 @ 65, 65, 65, 75, 75 %

Forward Sled Drag

4 x 100

5 minute cardio machine of choice, nasal breathing only, then: 2 rounds: 8 sidelying thoracic rotation/side 10 eccentric ankle dorsiflexion/side 12 alternating anti-rotation dead bugs (6/leg), then switch sides of the band 8 side plank with row/side with 1 second hold at the end of each rep 10 scap pull-ups @ 2s up, 2s down :05 single arm bar hang/side

26min AMRAP w/Partner Buy In: 300 Double Under 50/40 Cal Bike 200m Sandbag Carry (with Partner) 100/70 30 T2B 50/40 Cal Row 200m Sandbag Carry (with Partner) 30 Pull Up Fitness: 400 Single Under Sit-Up Jumping Pull Up RX+: 150/100 Synchro T2B Synchro Pull Up **Sandbag can be held anyway**

18min AMRAP Buy In: 150 Double Under 25/20 Cal Bike 100m Sandbag Carry 100/70 15 T2B 25/20 Cal Row 100m Sandbag Carry 15 Pull Up Fitness: 400 Single Under Sit-Up Jumping Pull Up RX+: 150/100 Synchro T2B Synchro Pull Up **Sandbag can be held anyway**

5 Rounds For Completion - 100m Farmers Carry - 10-15 Weighted Pull Ups - 100m Yoke - 10 SB Cleans (over the shoulder) All movements should be somewhat heavy but you should also be able to go from one movement to the next with little to no rest. This is not for time so but don't drag your feet on this one.