EMOM 30Min 1: CardioMin 2: BurpeesMin 3: Box Jumps Each round should be consistent. Today is about sustainability through all rounds. What you do on your first set should be able to be done on the last set.

Open Workout 23.1 Choice One(if you are signed up) AMRAP14 60 Cal Row 50 Toes to bar 40 Wall Balls@20/14 30 Cleans@135/95 20 Muscle-ups Choice Two: AMRAP 14 60 Cal Row or 50 cal bike 50 Toes to bar or hanging knee raises 40 Wall Balls 30 Cleans 20 Muscle-ups, Chest to bars, or Pull-ups

Squat + Horizontal pressChoice One:4 SetsA1. Back Squat Cluster 1.1.1.1, rest :10 sec between repsA2. Alternating DB floor press x 10-12 totalRest 2 min If you can go heavier than last week do so. If not meet yourself where you are today. Choice Two:4 SetsA1. 4 Back SquatsA2. 10-12 Alternating DB floor pressRest 2 min

SustainAMRAP 40 minCardio30 Hollow Rocks10 Turkish get-ups10 Plank DB slides100 Jump rope Cardio choices:Row 1k/800mBike 1.4/1.6Ski 850/750

Choice One:Squat + Horizontal Row6 Front Squats + 8-10 DB chest supported row4 Front Squats + 8-10 DB chest supported row2 Front Squats + 8-10 DB chest supported rowMax front squats at same weight as first set of 6 If you completed 10-12 reps last week for max set add 5-10#if you completed over 12

Choice One: Row 60 cals 40 Burpees 30 Clean and jerks No heavier than 155/105 Choice Two: 60 cal row 40 Burpees 30 Dumbbell Clean and jerks No heavier than 50/35 Other cardio choice: Bike 50 cals Post workout accessory: 3 Sets Single arm stagger stance KB deadlift x 10 Dumbbell side lateral x 10-12

Switching on the min for 40 min Bike Farmers hold Ski Walking lunge, unweighted Row High plank shuttle(25′ increments) Sandbag hold Each cardio effort should be at a sustainable pace. You should be able to go right into the next thing. The goal here is to get your heartrate up and then recover a bit

Hinge + Vertical push + Horizontal pull + Cardio 4 Sets 8-10 Stagger stance double kettlebell deadlift 8 Tempo barbell or dumbbell push press 8-10 Tempo dumbbell rows Cardio Rest 2 min All sets should be challenging Cardio choices: Row 500/450m Ski 450/350m Bike .7/.6

Choice one: Front Squat 10@60% 8@70% 6@80% Max reps@60% Choice two: Front Squats 4 Sets of 8, heavier than last week Choice Three: Tempo Goblet Squats 4 Sets of 8, challenging weight 3 sec eccentric each rep “Brookie” AMRAP 10 4 TTB 3 Chest to bars

“3s A Crowd” AMRAP 7 Ski 500/450 50 alternating step-ups Rest 4 AMRAP 7 Bike 20/15 cals 15 Ring Rows Rest 4 AMRAP 7 Row 350/300 15 Dumbbell Push Press