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4 Sets Deadlift x 10 Bench press x 10 Add 5# from last week if it was a challenge Add 10# from last week if you could have done 5 more + “Shorty” AMRAP 10 6 Burpees 12 KBS Run 100 Meters Sub for run: Row 150m or bike :30 sec

Every 2 min x 5 3 Back squats Heavier than last week. same weight across all sets or Every 3 min x 3 8 Back squats Heavier than last week Try to invrease load from last week, but focus on moving well or Every 3 min x 3 8-10 Wall Hack Squats with DBs at

AMRAP 35 Cardio 30 Hollow Rocks 10 Turkish Get-ups 75 Double Unders Cardio choices: Row 1k/800m Bike 1.4/1.2 Ski 800/650m Sub: 100 single unders for dubs 50 Sit-ups for hollow rocks

Stagger Hinge + Vertical Push + Single Arm Horizontal Pull 4 Sets 8-10 Stagger stance double Kettlebell Deadlift 8 Tempo barbell or dumbbell push press, 3 se eccentric on each rep 8-10 Single arm dumbbell rows Cardio Cardio choices: Bike .7/.6 Row 500/400 Ski 450/350 Rest 2 min after each round All sets should be

Choice One: Front Squat 10@65-70% of 1RM Clean 8@70-75% 6@75-80% Max Reps@same weight as first set Choice Two: Front Squat 4 Sets of 8 reps at a challenging load If you did this last week add 5-10# to each set “Three Toed Sloth” EMOM 15 0:00 – Vertical Pull 1:00 – Horizontal push 2:00 –

“Popeye” 3 Rounds Row 500 or Bike .7/.6 30 Air Squats 15 Hang power clean and jerks@95/65 Sub DB Clean and jerks for barbell

Below workout is 4 sets A1. Choose One: HSPU – Max Strict + Kip ping HSPU cluster – 1.1.1.1 or 2.2.2.2, :10 sec between each Box HSPU x 5 + :10-20 sec hold at top Wall Climb x 2-4 Seated DB Overhead Press x 8 A2. DB Bench Row 8-10 at a challenging weight A3.

EMOM 14Even min(choose one)1. Squat Clean x 2@70-80%, heavier than last week2. Power Clean x 1 + Front Squat x 3, heavier than last week3. Front squat x 4, heavier than last week4. Dumbbell Clean x 6Odd Min(choose One)1. Muscle up2. Chest to bar Pull-up3. Pull-ups4. Strict Pull-ups5. Banded Pull-ups Try to increase the volume

AMRAP 7 7 Ring rows 7 Box Jumps 14 BW lunges Rest 4 min AMRAP 7 14 Wall Balls 14 Double unders Rest 4 min AMRAP 7 Bike 7 Cals 14 Russian SWings

5 Sets Deadlift x 5 Bench Press x 5 Deadlift weight and bench press weight should be challenging, but leave a little in the tank. + AMRAP 2:30 Run 400 or Row 500/400 Max Burpees in remaining time Rest :60 sec x 3