Fitness

5 min Warm-up Squat Therapy Conditioning 12 Min ALT EMOM 12 cals x Ski Erg 12 cals x C2 Bike Strength 20 min AMRAP Incredible Hulk. (115lb/75lb) 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats

5 min Warm-up Stretching Strength 16 Min E2MOM 5, 5, 5, 3, 2 (3 x 8) Back Squats 5-8 GHD Sit-ups Conditioning For Time (20 minute Cap) 50 KB Swings (53/35) 800m Run / 2400m C2 Bike 50 KB Swings 800m Run 50 KB Swings

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

5 min Warm-up Squat Therapy Strength (15 min) 5, 5, 3, 2, 3 x 5 (workset) Front Squat Bench Press Conditioning Basketball

Tabata Warm-up L-Sits Handstand Kick-Ups Light KB Shoulder Presses Hollow-Bodies Skill Develoment 10 Min EMOM Max Free Standing Hand Stand Conditioning 18 min ALT EMOM 6 – 8 x Toes-To-Bar 6 – 8 x Dips 1 x 45ft Body Weight Sled Pull

10 min Warm-up Running Warm-Up 10 Min E2MOM 100m Sprint Conditioning 25min AMRAP 30/24 Cal Row 20/16 Cal AB 15 Burpees

8 min Warm-up Squat Therapy Shoulder Warm-up Strength 15 Min E90S Rounds 1 – 5 Warm Up to a 80-85% Snatch Rounds 6 – 10 2 x Snatch @ working weight (80-85% 1RM) 5 min Rest / Transition Conditioning 18 min ALT EMOM 6 – 8 x Thrusters (95/65) 6 – 8 x Pull-ups

5 min Warm-up Stretching Strength 16 Min E2MOM 5 x trap bar deadlifts 6 x high knee box step-ups Conditioning 20 min ALT EMOM 5 x Bulgarian Jumping Split Squats (Each Leg) 2 x 45ft – Half-Body Weight Sled Push 8 x GHD Sit-ups :20 Max C2 Bike Sprint (100+ RPM)

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.