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Warm – up: 3 sets: 10 up and down dogs 50ft. overhead carry 50 ft. front rack carry 50 ft. Farmer carry. repeat other side. 2 rounds: 8 wide ring rows 30 seconds prone swimmers Strict Pull-ups 5 x 6 reps – rest 60-90 seconds – 4 sets: 10/10 half

Warm – up: 3 sets: 10 cat and cows 10 straddle sit ups (for stretch) 5 inchworm push-ups 3 sets: 10 beat swings against bands 10/10 straddle single leg lifts 10 hollow rock to seated press Toes to bar Practice/technique EMOM x 25: 1. 5/5 toes to bar (no more

3 Rounds: 3/side hip flow (side lunge to groiner to triangle) 30 seconds/side ATG split squat 15 tib raises 30s hip flexor march 10 alt. adductor plate slides Back Squat 3 x 10 – rest 90 seconds – (2-3 warm – up sets) 4 sets: 10/10 split stance RDL (2xdb/kb)

20 minutes easy: 10 alt. thoracic bridges 10/10 anti-rotation chops 90/90 swivel x 1 minute 3x/side 4 point slider reach 30 seconds banded deadbugs Run warm -up and DB snatch practice 20 min AMRAP: 600m Run 20 step down box jumps 15/15 single arm hand DB snatch 20 body weight

15 minutes: 20/side single leg skips 5/5 single leg deadlift 5/5 slider reverse lunge 5/5 single leg step ups 10/10 side plank lifts 5 sets: RFESS 7/7 – rest 30 seconds between legs – 2 rounds for Time: 40 calorie row 30 KB swings 20 plank press-ups 10 alt side

3 rounds: 10 dowel pass throughs 5-10 ring push-ups 30 seconds swimmers 5-10 strict leg raises/toes to bar EMOM x 16: 1. 8 single arm ring rows + 8 bicep curls RIGHT 2. 5-10 hard Pike HSPU 3. 8 Single arm ring rows + 8 bicep curls LEFT 4. 30s

15 minutes: 1 ski erg 12-15 banded lat pull downs 5x hollow to superman for 5s each 8 wide ring rows EMOM x 12: 1. 6 – 8 tempo pull-ups 2. 10 slider pike-ups 12 minute AMRAP: 14 calories 16 wallballs

2 rounds: 30s cat and cows 30s banded deadbugs (underback) 2 rounds: 10 goblet good mornings 30 seconds/side adductor stretch on bench 2 rounds: 10/10 single leg glute bridge Deadlift 3 x 10 (2-3 warm – up sets) – rest 60-90 seconds – 3 sets: 16 walking lunges 10/10 single

2 rounds: 10 up and down-dogs 5 half kneeling windmills 5 bottoms up presses 5 lunge to stand 20 band pull-aparts repeat on other arm\ Bench Press 8 x 4 S/S 10 prone “Y’s” 3 rounds for time: 400m RUN 20 step down box jumps 20 ring rows (16 minute

20 minutes Easy: 20 alt. grapevine box step overs 5/5 TGU 20 tall bear shoulder taps 5/5 crossbody deadlift 5 minute AMRAP/2 minute rest x 4 sets: 20/24 calories 15 ring rows 15 push-press 15 sit-up