M-1: Strict Press Establish 1RM Then, 2 X 5 @70-75% of todays 1RM *20 Min Time Cap M-2: Squat Clean/burpee/Double Under PARTNER WORKOUT Amrap 15 ("you go I go") Option A: 20 Double Under 5 Bar Facing Burpee 3 Power Clean (115/75) Option B: 20 Double Under 5 Bar Facing Burpee 3 Power Clean (75/55) Option C: 20 Single Under 5 Bar Facing Burpee (Step over if need) 3 Hang Power Clean *Gear 3 *Every round should be a sprint!

M-1: Deadlift Establish 1RM *Take time between lifts, don't rush this *Warm up sets of 3 until they hit 75% of previous 1 RM *Conventional Deadlift Preferred. M-2: 3 RFT: Option A: 20 Front Rack Lunge (95/65) 20 T2B Option B: 20 Front Rack Lunge (75/55) 20 Knee Raise Option C: 20 DB Front Rack Lunge 20 Straight-Leg Sit up *Gear 2.5 *Target Time: 6:00 - 13:00

M-1: Back Squat *Establish 1RM 20 Min Cap *Take time between lifts, don't rush this *Warm up sets of 3 until they hit 75% of previous 1 RM. M-2: Row/AirSquat For Time: Option A: 2000m Row 100 Air Squat 2000m Row Option B/C: 1500m Row 50 Air Squat 1500m Row *Gear 2 *Maintain Consistent pace, goal is to match 2nd 2000m row time with the first Target Time: 18:00 - 25:00

M-1: 5 Sets: 100' Farmers Carry AHAP Max set of Strict Pull Up @RPE 7-8 *Scale to banded strict pull up (w/ challenging band) or Ring Rows *Don't go to complete failure on strict pull ups! Should have about 2-3 good reps left in the tank M-2: Bike/Box Jump/Power Snatch 4 Rounds For Time (1:1 Work/Rest) Option A: 20/15 Calorie Bike 15 Box Jump Over 24/20" 10 Power Snatch (95/65) Option B: 20/15 Calorie Bike 15 Box Jump Over 20" 10 Power Snatch (75/65) Opti

M-1: Strict HSPU For Quality: 15-12-9 Strict HSPU *100' Farmer Carry B/t each set AHAP *Give them 15 min to do this M-2: Bench/Bike (Partner Workout) For Time: Option A: 100 Calorie Bike 100 Bench Press (135/95) 100 Calorie Bike Option B: 100 Calorie Bike 100 Bench Press (115/75) 100 Calorie Bike option C: 100 Calorie Bike 100 Bench Press 100 Calorie Bike TIME CAP: 20:00

M-1: Back Squat/Front Squat Every 3:00 X 7 2 Front Squat 4 Back Squat *Weight is at 75% of your 3RM Back Squat M-2: DB Snatch/DB Power Clean/ Rope Climb 2 RFT: Option A: 30 Alternating DB Snatch (50/35) 2 Rope Climb 20 DB Power Clean 2 Rope Climb Option B: 30 Alternating DB Snatch (35/20) 2 Rope Climb 20 DB Power Clean 2 Rope Climb Option C: 30 Alternating DB Snatch 2 Rope Walk Ups 20 DB Power Clean 2 Rope Walk ups

M-1: DB Row/Curl/Single Arm Bench 4 sets: 4 Barbell Strict Press 8 Single Arm Row/side 8 Band resisted Push Up 10 Double DB Curl (supinated) *If they can't do banded pushup do regular, if not regular do knee push up. *Build to Challenging but technically sound set of 4 on Barbell strict press and do all four sets at that weight M-2: Bike/Row E3MOM X 8 Option A: 12/10 Calorie Row *Amrap Bike Calories in Remaining Time Option B/C: 10/8 Calorie Row *Amrap Bike

M-1: Power Clean EMOM 10 3 TNG Power Clean *Start at 50% and build M-2: Deadlift/Bike/burpee 4 Rounds (1:1 Work to Rest) Option A: 10 Lateral Burpee over Bar 10 Deadlift (225/155) 15/12 Calorie Assault Bike Option B: 10 Lateral Burpee over Bar 10 Deadlift (185/125) 15/12 Calorie Assault Bike Option C: 10 Lateral Burpee over Bar 10 Deadlift 10 Calorie Assault Bike *Score is time after very last round

M-1: Snatch 10 Min to build to Heavy single AMRAP 4: Max Snatch @75% of todays heavy single M-2: Thruster/Push Up For Time: Option A: 40 Thruster (95/65) 75 Push Up 40 Thruster (95/65) Option B: 40 Thruster (75/55) 75 Push Up 40 Thruster (75/55) Option C: 40 Thruster 75 Knee Push Up 40 Thruster