M-1: Clean + Front Squat + Jerk 1-1-1, 2X1 Athletes build over the first three sets to a challenging but technical weight – something they could add another front squat + jerk to. Repeat that weight for the last two sets. M-2: AMRAP 16: Option A: 20 Single Arm Overhead Squats (10 per side) (50/35) 20 T2b 15/10 Cal Bike Option B: 20 Single Arm Overhead Squats (10 per side) (35/20) 20 Knee Raises 15/10 Cal Bike Option C: 20 Goblet Squats 20 Abmat situps 10 Cal Bike *Gear 2.5 Ex

M-1: Pause Back Squat 5-5-5, 2X5 Notes Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets. Have athletes count off the pause for each other, a full, strict three count which starts once the athlete has STOPPED moving. The athlete does not begin the ascent until AFTER "three" is counted off. From the pause, they ascend immediately, without ever dippin

M-1 4 SETS: Option A: 10 Strict T2b 10 Double DB Z Press Option B: 10 Strict Knee Raise @3030 Tempo 10 Double DB Z Press Option C: 10 Straight Leg Sit up 10 Double DB Z Press M-2 Run/Row ROW/RUN 4 SETS: AMRAP 4 (Rest 2 Min between each set) Option A: 400M Run Max Calorie Row In Remaining Time Option B/C: 300M Run Max Calorie Row in Remaining Time Gear 2: Goal is to hold a challenging but sustainable pace on each round of the row

M-1 Push Jerk 5-5-5, 2X5 Notes Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets. M-2 Dakota Games 19.3a For Time: Rx: 20 Power Cleans 135/95 200 Double Unders 20 Power Cleans 135/95 Intermediate: 20 Power Cleans 95/65# 200 Double Unders 20 Power Cleans 95/65# Scaled: 20 Power Cleans 75/55# 200 Single Unders 20 Power Cleans 75/55# Da

M-1 Deadlift Pause Deadlift 5-5-5, 2X5 @90% of third set -0:03 pause below knees NOTES Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets. Have athletes count off the pause for each other, a full, strict three count which starts once the athlete has STOPPED moving. The athlete does not begin the ascent until AFTER "three" is counted off. TIMEC

M-1 Snatch Snatch 3-3-3, 2X3 *Build to challenging but technically sound weight, then do two repeat sets of 3 at the same weight. M-2 Dakota Games 19.2 As Many Reps as Possible in 17 Minutes Rx Row 50 Calories 75 Dumbbell Snatches, Alternating 50/35# 50 Wall Ball Shots, 20/14#, 10/9' Intermediate Row 50 Calories 75 Dumbbell Snatches, Alternating 35/20# 50 Wall Ball Shots, 14/10# 9' Scaled Row 50 Calories 75 Dumbbell Snatches, Alternating 20/10# 50 Air Squa

M-1 Muscle-Up Development Level 1 – choose one: (1a) 5 Sets of False Grip Ring Rows (Target: 5 reps/set) (1b) 5 Sets of Transition Rock Variant (Target: 5 reps/set) Level 2 – choose one: (2a) 5 Sets of False Grip Chest-to Ring Pullups + 5 Sets of Russian Dips (Target: 5 reps/set of each movement) (2b) 5-10x1 Muscle-Up Negative (Target: 10x1 with 0:08-0:10/negative) Level 3: (3a) 5 Sets of Kipping Muscle-Ups (Target: 5 reps/set) (3b) 5 Sets of Strict Muscle-Ups N

M-1: Front Squat 5-5-3-3-2-2-1-1 M-2: Every 5:00 x 4 rounds Option A: Run 400m 10 Box Jumps 30/24" 8 Hang Power Cleans 135/95# Option B: Run 400m 10 Box Jumps 8 Hang Power Clean 95/65# Option C: Run 300m 10 Box Step Ups 8 Hang Power Clean 65/45#

M-1: Bench Press 5-5-3-3-2-2-1-1 M-2: AMRAP 15:00 Option A/B: 50 Walking Lunges 20 Sandbag Over Shoulder Option C: 30 Walking Lunges 15 Sandbag Over Shoulder 35/20# Notes: Use a weight that is challenging, but that you can keep moving GEAR: 2.5

M-1: Power Snatch 5-5-5, 2x5 Notes Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!)