M-1: Back Squat 3-3-3, 2X3 @90-95% *Build to a heavy but technically sound set of 3. Then perform two more down sets @90-95% of todays heavy 3. M-2:4 Rounds (total Reps) Option A: 0:45 Max Strict Pull Up 0:45 Max Wall Ball (30/20#) 0:45 Max Push Up 0:45 Rest Option B: 0:45 Max Strict Banded Pull Up 0:45 Max Wall Ball (20/14#) 0:45 Max Push Up 0:45 Rest Option C: 0:45 Max Strict Banded Pull Up 0:45 Max Wall Ball 0:45 Max Knee Push Up 0:45 Rest "

M-1: Seated DB Press/Bent Over Row 4 Sets: 12 Seated DB Strict Press 8 Bent Over BB Row (pronated) 0:30-1:00 Active Hollow Hang on Bar *https://www.youtube.com/watch?v=Nq7GQxyMrW4 (bent over row) M-2: E6MOM X 4 Option A: 800m Run Option B: 600M Run Option C: 400m Run *Scale down if athlete gets under 0:45 seconds rest heading into next round *Score is fastest time

M-1: Snatch Complex 5 Sets: Option A: 1 Power Snatch 1 Ohs 1 Full Snatch Option B: 1 Power Snatch 1 Over Head Squat 1 Power Snatch Option C: 3 Power Snatch *** Build to a challenging but technically sound weight. *** Goal is no misses M-2: 4 RFT Option A: 25 DB Push Jerk (35/20#) 15 T2B Option B: 25 DB Push Jerk (20/10#) 15 Knee Raise Option C: 25 DB Push Jerk 15 Straight Leg sit-up

M-1: Deadlift 3-3-3-3-3 *Build on first three sets, then 2 repeat sets at that weight. M-2: For Time: Option A: 15/12 Calorie bike 20 Deadlift (225/155) 30 DB Box Step Over (50#/35) (24/20"") 20 Deadlift (225/155) 15/12 Calorie Bike Option B: 15/12 Calorie bike 20 Deadlift (185/125) 30 DB Box Step over (50#/35) (24/20"") 20 Deadlift (185/125) 15/12 Calorie Bike Option C: 15/12 Calorie bike 20 Deadlift 30 Box Step Over 20 Deadlift 15/12 Calorie Bike

M-1: 4 Sets: 6-10 BB Roll Outs 10 Single Leg RDL/Side (W/ one DB or KB per Hand) *https://www.youtube.com/watch?v=s_elM3ciI8g (Barbell Rollout)" M-2: Emom 9 1) 21 Wall Ball (20/14#) 2) 15/12 Calorie Row 3) 9 Lateral Burpee Over Rower Rest 3 Minutes 3 Rounds For Time: 21 Wall Ball (20/14#) 15/12 Calorie Row 9 Lateral Burpee Over Rower *Scale reps/weight as needed to make sure athletes are getting atleast 0:10-0:15 rest during EMOM."

M-1: Clean/Front Squat Every 1:30 X 7 1 Clean 2 Front Squat (W/ 3 sec pause @Bottom) ***Start @ 55% and Build M-2: Amrap 8 5 Power Clean and Jerk 30 Double Under Option A: 5 Power Clean and Jerk (115/75) 30 Double Unders Option B:5 Power Clean and Jerk (95/65) 30 Single Under Option C: 5 DB Power Clean and Jerk 30 Single Under

M-1: 4 Sets: 10 Ring Row (Feet Elevated if Possible) 20 Banded Pull Aparts 10 Hammer Curl/side M-2: Row/Sumo DL High Pull/Medball Clean Amrap 15 Option A: 20 Calorie row 15 Sumo DL High pull (75/55) 10 Medball Squat Cleans (20/14) Option B: 20 Calorie row 15 Sumo DL High pull (55/45) 10 Medball Squat Cleans (14/10) Option C: 20 Calorie row 15 Sumo DL High pull 10 Medball Squat Cleans

M-1: Snatch Complex 5 Sets: 1 Power Snatch 2 Low hang Power Snatch *build to challenging but technically sound weight *Should be UNBROKEN" M-2: 3 RFT: 10 Power Snatch (95/65) 10 HSPU rest 1:00 3 RFT: 10 Power Snatch (95/65) 10 Burpee Pull Up Option A: Barbell (95/65) Kipping HSPU Burpee Pull Up Option B: Barbell (75/55) Pike Hspu Burpee Jumping Pull Up Option C: Power Snatch DB push Press Burpee Jumping Pull Up

M-1: DB Strict Press/Box Jump 4 Sets: Option A: 4 Strict Pull Up + 6 Kipping Pull Up 5 Box Jump AHAP Option B: 8 Box Assisted Strict Pull Up 5 Box Jump AHAP Option C: 8 Banded Strict Pull up 5 Box Jump AHAP *Build in weight on DB press *Make sure they use soft boxes for the max height M-2: ""Toe to Toe"" (W/ Partner) (""you go I go"") Amrap 16 Option A: 10 Single Arm KB Clean/(5/side) (53/35) 8 T2B 20 Double Under Option B: 10 Single Arm KB Clean/(5/side) (35/20)

M-1: Push Press/Ring Muscle Up Every 1:30 X 6 Option A: 4 Push Press @60% 1rm 2-4 Ring Muscle Up Option B: 4 Push Press @60% 1rm 4 Pull Up + 4 Ring Dip Option C: 4 Push Press @55-60% 4 Ring Row + 4 Push up M-2: Option A: 3 Rounds: 21/18 Calorie Bike Rest 1 minute between 3 Rounds: 18/15 Calorie Bike Rest :45 seconds between 3 Rounds: 15/12 Calorie Bike Rest :30 seconds between *Should take about 20-24 minutes *SUB rower for bike is fine