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4 rounds: Hedge Run 10 push-up toe touches 30 seconds swimmers 10 hollow press downs EMOM x 15: 1. 6-8 strict pull-ups 2. 30s seasaw press 3. 12-15 narrow grip landmine rows 3 rounds: 30 dumbbell snatches 30 double unders 20 DB snatches 20 double unders 10 DB snatches 10

Medicine Ball Passes alt with coaches choice mobility: 10 reps each: chest passes underhand passes 5/side lateral passes overhead down throws sit – ups squat and pass For Time: (20 minute time cap) 80 calories 80 barbell thrusters 80 burpees over the bar 80 shoulder to overhead 80 calories

Warm – up: 2 rounds: 8/8 eccentric calf raises 15 toe raises 2 rounds: 30/30 hip flexor stretch 30s hip flexor march 2 rounds: 5/5 hip airplanes 10 alt. side lunges Back Squat 4 x 8 (within 10-15%) 3 rounds: 10/10 single leg RDL – rest 20 seconds between legs

20 minuntes Easy: 10 alt. thoracic bridges 10/10 pallof press and raise 10/10 half get-ups 5/side (10 total) 3 point lunges 5/5 side-lying plank leg lifts 25 minutes: 800m Run 30 Db box step-ups 800m Row 30 ring rows

GAME!! + 3 rounds: 1 minute ski erg 50 ft. seal slider walk 30 seconds superman hold 2 around the world box walks 10-15 hanging knee raises 5 rounds: 5 burpee box jump over 10 pike HSPU (use the box) 15 V-ups

3 rounds: 1 minute ski erg 10 flat back overhead reaches 30 seconds seated scap rows 10 KB RDL 10 KB bent over rows Bent over row 6 x 6 – 2-3 sets building, goal is 3-4 heavy sets of 6 – 4 rounds: increase intensity 100 ft. hand over

Warm – Up: 2 Rounds: 10 up and down-dogs 30 seconds hollow rock 2 rounds: 30seconds banded overhead reach 15 banded lat pull-downs (W) Kipping Pull-up Technique + Practice EMOM x 25: 1. 5-10 kipping pull-ups 2. 30-40 seconds double under practice 3. 30 seconds shoot throughs 4. 6-8 candlesticks

2 rounds: 30seconds cat and cows 30 seconds prone swimmers 2 rounds: 30 seconds banded scap rows 30 seconds negative push-ups 2 rounds: 10 LIGHT dumbbell pull-overs 30seconds pull aparts on bench Bench Press (10 x 2) -build to a heavy double for the day – (rest 60 seconds after

3 rounds: 10 alt. groiner into rotate 5/side 90/90 sit throughs 10/10 bowler squats 3 rounds: 10 push-up toe touches 5/5 half kneeling windmills 10/10 half kneeling cross body chops 4 sets: 5 min AMRAP/2 minute rest 1. 20/24 caloried buy in + AMRAP: 10 DB thrusters + 15 alt.

Warm – up: 3 rounds (12 minutes) 30 seconds press-ups 5/5 hip airplane 30 seconds banded hip flexor march 10/10 bench hip hiker 30 seconds deadbugs Deadlift 8 x 4 S/S 20s bear shoulder taps 8 min AMRAP: 200m Run (Hedge Lap) 20 alt. weighted DB box step-ups