STRENGTH: 4 SETS 8/8 Back Rack Reverse Lunges (Athlete Choice, Building) 20 Hollow Rocks 1:00 Plank Rotations -Rest 2:00 b/t Sets- METCON: AMRAP x 10 MINUTES 10 Push Press (95/65)|(65/45) 10 Back Rack Lunge 10 Slam Balls (30/20)|(20/10)

SKILL: ON A 10:00 RUNNING CLOCK… Practice HS Hold or HS Walk METCON: “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD Optional RECOVERY: 5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

METCON: 3 SETS FOR QUALITY 1000/800m Row 5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy) 20/20 Single Arm KB or DB Hollow Body Flutter Kicks 25 Plate Ground to Overhead (45/35)|(35/25) -Rest 2:00 b/t Sets- FINISHER: 4 ROUNDS FOR TIME 100m Shuttle Run (25m Increments) 30 Russian Twists (Weighted Optional)

STRENGTH: Back Squat (5-4-3-4-3-2) *Start Moderate build to Heavy. Wave loading. METCON: 3 ROUNDS FOR TIME 20 DB Front Squats (50/35)|(35/20) 20 Hand Release Push-Ups RECOVERY: 5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

STRENGTH: Clean and Jerk (Moderate-Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk METCON: FOR TIME 10 Clean & Jerks (155/105)|(115/75) 20/15 Cal Bike 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 30 Burpees Over Bar BMU Option 1: …

METCON: EMOM x 21 MINUTES MIN 1 – 18/15 Cal Row MIN 2 – 12 Knees to Elbow MIN 3 – :50 Max Crossbody Mountain Climbers RECOVERY: 1:00 Doorway Stretch (L) 1:00 Doorway Stretch (R) 1:00 Bar Hang 2:00 Frog Stretch

STRENGTH: ON A 10:00 RUNNING CLOCK Build to or Above Workout Weight… 1 Snatch Pull + 1 Power Snatch METCON: FOR TIME 10 Rounds of Snatch Holleyman* Immediately Into… 5 ROUNDS 30 Air Squats 15 Wall Ball Ground to Overhead (20/14)|(14/10) Immediately Into… 10 Rounds of Snatch Holleyman * 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand …

SKILL: EMOM x 12 MINUTES MIN 1 – :40 Double Under or Triple Under Practice MIN 2 – :40 Pistol Squat Practice METCON: FOR TIME* 84-60-36 Double Unders 42-30-18 Single DB Box Step-Ups (50/35)|(35/20)/(24/20)** 21-15-9 Burpees *Complete 84-42-21 and so on… **Hold DB Any Way Above Waist

METCON: EMOM x 10 MINUTES MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional) MIN 2 – Cardio of Choice (Moderate)** Immediately Into… EMOM x 10 MINUTES MIN 1 – 10 Strict Press (Athlete Choice, Light-Moderate) MIN 2 – Cardio of Choice (Moderate)** Immediately Into… EMOM x 10 MINUTES MIN 1 – 50 Russian Twists (Weighted Optional) MIN 2 – Cardio …

STRENGTH: Sumo Deadlift (5-5-5-5-5) *Start Moderate & Build to Heavy METCON: AMRAP x 15 MINUTES 7 DB Up-Downs (50/35)|(35/20)* 9 DB Sumo Deadlifts 12 Box Jumps (30/24) *Heavy DBs Optional