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30s on 30s off: 1. Right arm KB snatch 2. Burpees 3. Left arm KB snatch 4. Overhead squat 5. 20′ Shuttle run x2 sets Rest 5 minutes x3 Rounds

Strict Pullup Progression Week 4 Warmup: high knees butt kickers kareoka knee lift, lunge lunge with a twist Lift: 5 rounds: front squats x 5 ring rows x 5 WOD: 20 walking lunges with dumbbells in each hand (20 total, 10/leg) 20 situps 20 walking lunges w/ dumbbells 20 calories

A1. Back squat 6×6 A2. Chin-ups 6×6 – +5-10lbs from last week B. 10 sets: Power clean, Full clean, 2 Jerks

Strict Pullup Progression Week 4 Relay Race! Lift: Burgener warmup for snatch WOD: 10 minute: 20 shuttle runs THEN AMRAP: 10 hang snatch 10 burpees over the bar Rest 3 minutes 10 minute: 20 shuttle runs THEN AMRAP: 10 front squats 10 push press

AMRAP in 25 min: 5 Right arm turkish get-up, 10 Right arm KB snatch, 20 Right arm walking lunges, 5 Left arm turkish get-up, 10 Left arm KB snatch, 20 Left arm walking lunges

Strict Pullup Progression Week 4 Warmup: Core brace x 5 rounds of 5/5 10 minute warmup: 5 shuttle runs 5 relax to hollows 5 kettlebell swing with a squat (swing then squat =1) 5 beat swings Lift: 5 rounds: bench press w/ dumbbells x 5 situps with dumbbell x 10

A. Dead-lift vs. bands 2×5 B. Bench press 6×6 – +5-10lbs from last week C. 3 Sets: 5 Muscle ups, 10 Toes to bar, 20 Heavy KB swings, rest 2-3 min D. 3 sets: 10 Chest to bar, 15 HSPU, 20 Pistols rest 2-3 min

AMRAP in 6 min: 6 Push-ups, 8 KB Swings (overhead), 20 Double unders Rest 3 min AMRAP in 6 min: 6 Burpess, 8 Box jumps, 20 Wall-balls Rest 3 min AMRAP in 6 min: 6 Slam-ball, 8 Pull-ups, 20 Cal row

Strict Pullup Progression Week 4 Foam roll 5 minutes Lacrosse ball 5 minutes 10 minutes rowing technique Mobility: 2 rounds: 10 alternating pigeons 10 alternating groiners 10 lunges with a twist 10 dislocates 10 scorpions Lift: 5 rounds: 5 deadlifts with kb 10 sumo deadlifts with kb 15 kb swings

3 Rounds: 30s on 30s off 1. Wall-ball 2. KB Swings 3. Box Jumps 4. Push-press 5. Row for calories x2 sets Rest 5 minutes between sets Emotional Eating