A. (For warm up) 1:00 pigeon each side 1:00 ankle flexion each side 20 box dips 20 light dbell bent over rows 30 assisted air squats 30 second max: push ups B. (6:00 cap) 3 rounds: 20 second box dip hold (with weight for strength) 3 dbell push press (dbell each hand) 4 box dip + 6 second negative 5 light dbell front squats C (12:00 clock) Every 2:00: 6 dbell push press (Dbell each hand; Pick load for strength) D. (10 rounds for time) 6 dbell hang power cleans (dbell each hand

A. (For warm up) 1:00 foam roll lat each side 1:00 box dip hold 1:00 foam roll tricep each side -then- 2 rounds: 3 tempo light front squats (3:9:1) 30 seconds: hollow ups B. (6:00 clock) Every 2:00: 3 tempo dbell front squats (3:3:1) (Dbell each hand) C (12:00 clock) Every 2:00: 10 dbell front squat (Dbell each hand; Pick load for strength) D. (15:00 clock) 0:00-5:00: 3 rounds: 12 burpees 100 mountain climbers 5:00-10:00: 2 rounds: 15 burpees 150 flutter kicks 10:00-15:00: 1

A. (For warm up) 20 backwards arm circles 20 second chest/ shoulder stretch each side 20 second calf stretch each side 20 high knees 20 butt kicks -then- 2 rounds: 15 push ups 30 second bicycle crunches B. (8:00 clock) Every 4:00: 10 dbell shoulder press (dbell each hand) 200m run 30 sit ups C. (12:00 clock) Every 2:00: 0:00-4:00: 10 dbell seated shoulder press 4:00-8:00: 6 dbell seated shoulder press 8:00-12:00: 4 dbell seated shoulder press (Dbell each hand; pick load for s

A. (For warm up) 1:00 bicep/ chest stretch 1:00 downward dog 1:00 saddle with tricep 10 wrist rockers each side 10 knee push ups 10 split squats each side B. (6:00 cap) 2 rounds: 4 dbell single arm bent over row with 4 second negative each side 6 light dbell deadlifts (dbell each hand) 8 push ups 10 reverse lunges C. (For time) 5 rounds: 20 dbell front rack reverse lunges 10 pike push up -rest 4:00- 5 rounds: 10 dbell deadlifts (dbell each hand) 10 dbell single arm bent over

A. (For warm up) 20 alternating arm raises 15 glute bridges 10 thoracic extensions (wall) -then- 2 rounds: 1:00 high plank 45 second dbell overhead hold 35/25lb each side 30 second light dbell bent over fly B. (12:00 clock) 0:00-4:00: 6 sets 20 second elevated plank hold 4:00-8:00: 80 elevated plank taps 8:00-12:00: 10 sets 2 caterpillars rest 5 seconds C. (24:00 EMOM) Minute 1: 12 dbell hang snatches (1 dbell) Minute 2: 14 devil rows Minute 3: 16 v-ups Minute 4: Rest D. Stat

A. (For warm up) 2 rounds: 10 jumping jacks 8 wide stance toe touches 6 alternating single leg reach downs each side 2 rounds: 10 dbell clean & and press (1 dbell) 8 dbell bent over rows (dbell each hand) 6 hollow rocks B. (12:00 clock) Every 2:00: 4 dbell deadlifts + 4 dbell cleans + 4 dbell hang cleans (Dbell each hand) C. (25:00 clock) 0:00-5:00: 12 dbell clean & press (dbell each hand) 12 burpee box jump burpee step up 12 shuttle runs (50’) 5:00-10:00: 10 dbell clean & pr

A. (For warm up) 30 running high knees 30 running butt kicks 30 leg sweeps 30 leg swings 30 calf raises -then- 2 rounds: 10 v-ups 8 split squats each side 6 shuttles runs (50’) 4 sprawls B. (5 sets) 10 front rack split squat each side 50s/35s C. (9 rounds) 110m run 11 light dbell thrusters (1 dbell) 11 ab mat sit ups 11 sprawls D. Static stretches

A. (For warm up) 2 rounds: 20 second dragon each side 10 glute bridge with pause 5 single leg reach down each side 2 rounds: 20 second box dip hold 10 box pistols each side 5 dbell hang muscle cleans + 2 second front rack hold each rep B. (6:00 cap) 3 rounds: 8 dbell bicep curls (dbell each hand) 40 second high plank C. (12:00 clock) Every 2:00: 6 dbell deadlifts + 5 dbell power clean + 4 dbell hang power cleans (Dbell each hand; pick load for strength) D. (20:00 clock) Every

A. (For warm up) 2 rounds: 10 backwards arm circles 10 air squats 10 push ups 2 rounds: 10 second dbell overhead hold each side 15 second dbell front squat hold 20 second hollow hold B. (4:00 cap) 2 rounds: 8/8 dbell push press (1 dbell) 10 light dbell front squats (1 dbell) 12 light dbell bent over fly C. (For time) 4 rounds: 20 dbell front squats 20 dbell bent over row (Dbell each hand on both movements) -rest 4:00- 4 rounds: 20 dbell push press (1 dbell) 20 v-ups D. Static

A. (For warm up) 20 behind head wing taps 20 wall slides 20 sky touch 200 flutter kicks 20 box step up 20” 20 dbell snatches (1 dbell) B. (12:00 clock) Every 2:00: 0:00-4:00: 8 dbell strict press 4:00-8:00: 6 dbell strict press 8:00-12:00: 4 dbell strict press (Pick load for strength) C. (6 sets) 2:00 AMRAP 2:00 Rest AMRAP of: 9 dbell snatches (dbell each hand) 6 box jumps or 12 jump squats 3 caterpillars 3 pike push ups (Pick up where you leave off) D. Static stretches

A. (For warm up) 1:00 pigeon each side 10 ankle rockers each side 10 90/90s (hip int. Ext. rotations) 1:00 wall sit 1:00 chest/ shoulder stretch -then- 2 rounds: 15 assisted close stance air squats 30 second plank 45 second bicycle crunches B. (6:00 cap) 3 rounds: 10 goblet squats 100m suit case carry 50/35lb C. (12:00 clock) Every 2:00: 0:00-4:00: 10 dbell front squats 4:00-8:00: 8 dbell front squats 8:00-12:00: 6 dbell front squat (Dbell each hand; pick load for strength) D

A. (For warm up) 30 running high knees 30 running butt kicks 30 leg sweeps 30 backwards arm circles -then- 2 rounds: 10 knee push ups 15 air squats 20 second max: mountain climbers B. (14:00 clock) Every 2:00: 200m run 20 ab mat sit ups C. (21:00 AMRAP) 18 light dbell thrusters (1 dbell) 15 revese sit ups 12 sprawls 9 dbell push ups (dbell each hand) D. Static stretches

A. (For warm up) 2 rounds: 12 bent over glute 10 box dips with 3 second negative 8 glute kick backs each side 6 dbell bent over rows with 2 second hold 40 second max: calf raise with 2 second pause B. (3 rounds) 40 line hop overs 6/6 dbell hang snatches 8 dbell bent over rows (dbell each hand) (Light dbell) C. (9 rounds for time) 6/6 dbell hang snatches (1 dbell) 18 dbell bent over rows (dbell each hand) 36 dbell hop overs -then- 21 shuttle runs (50’) D. Static stretches

A. (For warm up) 1:00 tricep smash foam roller each side 1:00 saddle with tricep 1:00 downward dog 1:00 lat smash foam roller each side B. (2 rounds) 8 push ups 100m jog 12 box step up 20” C. (12:00 clock) Every 2:00: 5 dbell single leg deadlift each side 10 dbell curls D. (For time) 9-15-21-15-9 Dbell Deadlift (dbell each hand) Burpee box jump or burpee step up 100 mountain climbers every round E. Static stretches

A. (For warm up) 20 alternating arm raises each side 20 alternating single leg reach down 200 flutter kicks -then- 3 rounds: 10 dbell single arm bent over row each side 35/25lb 20 second dbell overhead hold each side 30 second wall sit B. (12:00 clock) Every 2:00: 0:00-4:00: 10 dbell push press 4:00-8:00: 6 dbell push press 8:00-12:00: 2 dbell push press (+4 second negative) (Dbell each hand; pick load for strength) C. (21:00 clock) Every 3:00: 9 dbell push press (dbell each

A. (For warm up) 20 alternating arm raises each side 20 sky touches 20 wall slides 20 second overhead thoracic stretch (door frame) 20 second assisted air squat hold 20 second ankle flexion each side 20 air squats B. (2 rounds) 5 light dbell sumo deadlift (dbell each hand) 7 dbell hang power snatch each side 9 light dbell front squats C. (5 sets) 1:30 clock: 3 dbell sumo deadlift + 3 sumo deadlift high pulls (Dbell each hand; pick load for strength) D. (For time) 12-10-8-6-4

A. (For warm up) 1:00 pigeon each side 1:00 hamstring stretch (seated/ floor) 1:00 high plank 1:00 wall sit 3 rounds: 5 leg sweeps each side 10 box dips 20 step ups B. (5 sets) 10 second box dip hold (top) + 5 second negative + 10 box dips (May use weight for strength) C. (For time) 50 dbell forward lunges 70/50lb 400m run 30 kbell or dbell swings 53/35lb 50 dbell reverse lunges 400m run 30 kbell or dbell swings 50 dbell walking lunges 400m run 30 kbell or dbell swings (Dbell

A. (For warm up) 20 backwards arm circles 20 second bicep/ chest stretch each side 20 second hollow hold 20 calf raises -then- 2 rounds: 100m jog 20 second dbell overhead hold 35/25lb each side 30 second single leg high plank B. (7:00 cap) 2 rounds: 8 dbell shoulder to overhead 10 push ups 12 hollow ups 2 rounds: 20 seal jacks 20 line hop overs 20 second elevated plank hold (35/25lb; 50/35lb) C. (7 rounds for time) 12 dbell shoulder to overhead 8 burpee over dbell 40 hop over

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grabs 20 bent over glute 20 leg swings each side 20 second thoracic bicep stretch each side -then- 2 rounds: 5 dbell hang cleans (dbell each hand) 10 second front squat hold 20 dbell calf raises B. (2 rounds) 6 tempo air squats (5:3:1) 12 box step ups 20” 24 second: flutter kicks C. (10:00 clock) Every 2:00: 5 front squats + 3 second negative (Dbell each hand; Pick load for strength) D. (6 rounds for time) 8 dbell fron

A. (For warm up) 3 rounds: 12 backwards arm circles 10 alternating single leg reach downs 8 light dbell bent over rows 6 ab mat pike push ups B. (3 rounds) 6 dbell sumo deadlifts (dbell each hand) 6 single arm bent over row each side C. (9:00 clock) Every 1:30: 6 dbell deadlifts (dbell each hand) (Pick load for strength) D. (20:00 clock) Every 4:00: 6 devil’s press (dbell each hand! 8 burpee box step up 10 dbell shoulder press (dbell each hand) E. Static stretches

A. (For warm up) 1:00 foam roll lat smash each side 1:00 bicep stretch 1:00 chest/ shoulder stretch 1:00 saddle 20 second wrist flexion (10/10) 20 second lateral neck flexion (10/10) 20 behind neck tricep (10/10) 2 rounds: 30 second high plank 20 second mountain climbers 10 sprawls B. (2 rounds) 15 push ups on knees 20 reverse lunges 25 v-ups 30 ab mat sit ups C. (For time) 150 hand release push ups 150 front rack reverse lunges (dbell each hand) (Partition anyway) D. Static

A. (For warm up) 30 high knees 30 butt kicks 30 bent over glute 30 backwards arm circles 30 sky touches 30 wide stance toe touches B. (12:00 cap) 3 rounds: 200 run 15 push ups 30 second suit case hold 100/70lb or side plank each side C. (For time) 27-24-21-18 Dbell bent over row (dbell each hand) Burpee over Dbell 300m run D. Static stretches

A. (For warm up) 1:00 foam roll erectors 1:00 foam roll glute each side 1:00 lacrosse ball lateral delt each side -then- 2 rounds: 8 hammer curl + press (4/4) 40 second wall sit 20 second max: mountain climbers B. (3 rounds) 6 light dbell hang power cleans (dbell each hand) 8 dbell snatches (1 dbell) 10 reverse sit ups C. (12:00 AMRAP) 3-6-9-12…+3 every round Dbell Hang power cleans (dbell each hand) V-ups D. (5rounds for time) 14 dbell snatches (1 dbell) 120 mountain climber

A. (For warm up) 20 leg sweeps 20 bent over glute 20 leg swings each side 20 calf raises 200m jog -then- 2 rounds: 15 dbell overhead sit ups 25/15lb 20 Russian twists 25 seal jacks B. (2 rounds) 12 light dbell bent over rows 9 box dips 6 shuttle runs (50’) C. (7:00 EMOM) 4 burpee box jump or burpee step up D. (For time) 15-12-9 Dbell Push press (dbell each hand) 15 sprawls -rest 3:00- 12-9-6 Pike push ups 21 box jumps or 36 jump squats E. Static stretches

A. (For warm up) 20 alternating arm raises each side 20 assisted air squats 20 alternating single leg reach downs -then- 3 rounds: 3 caterpillars 40 second max: mountain climbers 5 box pistols each leg B. (3 rounds) 5 dbell deadlifts 5 dbell strict press 5 dbell front squats (Light weights) C. (12:00 clock) Every 2:00: 6 dbell squats + 4 second negative (Pick load for strength) D. (15:00 EMOM) 0:00-5:00: 1 dbell strict press 5:00-10:00: 3 dbell front squat 10:00-15:00: 3 dbel

A. (For warm up) 1:00 foam roll erectors 1:00 wall sit 1:00 wall sit squat 20 calf raises 20 seal jacks 20 reverse lunges 30 second downward dog 30 line hop overs 30 second mountain climbers B. (10:00 clock) Every 2:00: 6 dbell shoulder press with 4 second negative 40 dbell hop overs C. (20:00 EMOM) Minute 1: 18 light dbell thrusters (1 dbell) Minute 2: 16 dbell reverse lunges 50s/35s Minute 3: 14 sprawls Minute 4: 12 pike push ups D. Static stretches

A. (For warm up) 1:00 lat smash (foam roller) each side 20 contralateral raises 30 second: box push ups -then- 2 rounds: 10 saddle wrist rockers 8 single leg reach down each side 6 single leg glute bridge each side B. (12:00 clock) Every 3:00: 15 dbell calf raise (dbell each hand) 30 second elevated plank hold 45 second: bicycle crunches C. (24:00 AMRAP) 12 deadlifts (dbell each hand) 36 elevated plank taps 200m run 3 caterpillars D. Static stretches

A. (For warm up) 20 alternating arm raises 15 box dips with 3 second negative 1:00 bicep/ chest stretch -then- 2 rounds: 12 dbell hang snatches (light) 10 seated shoulder press each side 8 light dbell sumo deadlifts B. (8:00 clock) Every 2:00: 8 dbell sumo deadlifts (dbell each hand) 12 reverse sit ups with 3-4 second negative C. (For time) 4 rounds: 12 dbell hang snatches each side 8 burpee over & back 12 v-ups 4 rounds: 6 dbell hang snatches each side 6 burpee over & back 1

A. (For warm up) 2 rounds: 10 backwards arm circles 20 second high plank 30 second assisted air squat hold 2 rounds: 8 push ups 10 light dbell front squats 12 light dbell bent over rows B. (9:00 clock) Every 1:30: 3 dbell front squats + 4 second negative (Dbell each hand; Pick load for strength) C. (5 sets) 6:00 clock: 0:00-2:00: 20 dbell front squats (dbell each hand) 2:00-4:00: 25 Dbell bent over row (dbell each hand) 4:00-6:00: 30 push ups D. Static stretches

A. (For warm up) 1:00 foam roll lat each side 1:00 Lacrosse ball shoulder each side 30 second bicep stretch each side 30 second thoracic stretch (box) -then- 2 rounds: 10 leg swings each side 10 bent over glute 10 calf raises 10 backwards arm circles 10 close stance assisted air squats B. (3 rounds) 40 second dbell front squat hold 200’ farmer carry 30 second max light dbell bent over row C. (3 rounds) 6 dbell front squats 5 dbell strict press 4 dbell thrusters (Dbell each ha

A. (For warm up) 1:00 foam roll quad smash each side 1:00 foam roll erectors smash 1:00 foam roll calf smash each side -then- 2 rounds: 20 high knees 20 butt kicks 20 leg sweeps 20 wall slides B. (3 rounds) 100m jog 15 split squats each side (no weight) 20 second max light bent over row C. (Not for time) 1 mile run 30 farmer carry shuttle runs (50’) 5:00 max: devil rows D. (1 round) 2:00 each: butterfly Straddle Wall sit squat 1:00 each: Couch (left) Couch (right) Straddle (l

A. (For warm up) 20 second saddle with wrist flexion each side 20 second saddle with tricep each side 20 backwards arm circles 20 alternating arm raises each side 20 leg swings each side 20 bent over glute B. (3 rounds) 1:00 wall sit 20 calf raises 30 second bicycle crunches C. (4 sets) 6:00 clock: 0:00-2:00: 200m run 2:00-4:00: 25 sprawls 4:00-6:00: 30 dbell overhead sit ups D. (1 round) 2:00 each: Butterfly Straddle Dragon (left) Dragon (right) Pigeon (left) Pigeon (right)

A. (For warm up) 1:00 foam roll (lats) each side 45 second foam roll (glute) each side 30 second bicep stretch each side -then- 2 rounds: 8 single leg reach down each side 10 glute bridge with pause 12 box push ups 20” B. (6:00 cap) 3 rounds: 6 light dbell deadlifts 5 light dbell hang muscle clean 4 light dbell push press 30 second max: box step up 20” C. (12:00 clock) Every 2:00: 6 sumo deadlift high pulls (Pick load for strength) D. (6 rounds for time) 8 dbell power cleans

A. (For warm up) 1:00 pigeon each side 1:00 ankle flexion stretch each side 1:00 box dip hold 1:00 goblet squat hold 35/26lb -then- 2 rounds: 10 light dbell bent over rows 15 air squats 20 second max box dips B. (12:00 clock) Every 2:00: 0:00-4:00: 7 dbell front squats 4:00-8:00: 5 dbell front squats 8:00-12:00 3 dbell front squat (All squats with 4 second negative; Pick load for strength) C. (20:00 clock) Every 2:00: 12 goblet squats 9 dbell bent over rows (dbell each hand)

A. (For warm up) 20 backwards arm circles 20 alternating arm raises each side 20 light dbell push press 10 light dbell deadlifts 10 light dbell hang cleans 100m jog B. (6:00 cap) 2 rounds: 10 dbell shoulder press (light) 15 second max: flutter kicks 20 deal jacks C. (For time) 4 rounds: 10 dbell push press (dbell each hand) 40 hop overs 4 rounds: 10 dbell cleans (dbell each hand) 20 sprawls or 200 mountain climbers D. Static stretches

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 lacrosse ball (lateral delt) each side 1:00 calf stretch 1:00 pigeon -then- 2 rounds: 25 calf raises 15 small step jumps 10 pike shoulder taps with pause each side B. (10:00 clock) Every 2:00: 20 sec elevated plank hold 30 seal jacks 40 line hop overs C. (5 rounds for time) 40 walking lunges 30 ab mat sit ups 20 hand release push ups 10 shuttle runs (50’) D. Static stretches

A. (For warm up) 30 high knees 30 butt kicks 20 high knee grab 20 bent over glute 100 bicycle crunches 100 flutter kicks -then- 2 rounds: 20 second box dip hold 15 dbell front squats 10 single arm push press each side B. (8:00 cap) 16-14-12-10-8 weighted box dip C. (3 sets) 12:00 clock 0:00-3:00: 20 light dbell thrusters (1 dbell) 100m run For remainder: max single arm devil press 70/50lb 3:00-6:00: Rest 6:00-9:00: 150 mountain climbers 100m run For remainder: max dbell singl

A. (For warm up) 30 second overhead lat stretch each side 30 second lat/ tricep stretch each side 30 second saddle with wrist flexion (15/15) 30 second downward dog -then- 2 rounds: 10 single leg reach down each side 10 knee push ups 10 light dbell single arm bent over rows each side 10 second single leg plank each side B. (9:00 cap) 3 rounds: 5 single arm bent over rows + 3 second negative each side 7 dbell deadlifts (light weights) 20 second elevated plank hold C. (For time

A. (For warm up) 2 rounds: 20 second bicep stretch each side 20 second chest/ shoulder stretch 20 second air squat hold 2 rounds: 10 light dbell goblet squats 15 light dbell push press 20 second max: light dbell row B. (6:00 cap) 10-8-6-4 Goblet squats + 2 second pause C. (12:00 clock) Every 2:00: 6 dbell front squat + 4 second negative (Dbell each hand; Pick load for strength) D. (18:00 AMRAP) 6 dbell thrusters (dbell each hand) 9 devil rows 15 v-ups E. Static stretches

A. (For warm up) 20 alternating arm raises each side 20 box dips 20 second single leg wall sit each side 20 air squats with 2 second pause -then- 2 rounds: 10 air squats 20 line hop overs 2 rounds: 5 light dbell elbows out push press 10 air squats B. (9:00 cap) 3 rounds: 5 light dbell overhead squats each side 100m run 15 light dbell bent over rows C. (24:00 clock) Every 3:00: 8 dbell snatches (dbell each hand) 8 burpee over dbells 16 dbell bent over row (dbell each hand) D.

A. (For warm up) 25 backwards arm circles 20 dbell hang power cleans (light dbells) 15 light dbell bent over fly -then- 2 rounds: 3 Turkish get up each side 5 caterpillars 7 reverse sit up + 3 second negative B. (For time) 25 dbell hang power cleans 30 sprawls 25 dbell hang power cleans 25 sprawls 25 dbell hang power cleans 20 sprawls 25 dbell hang power cleans 15 sprawls 25 dbell hang power cleans 10 sprawls C. Static stretches

A. (For warm up) 1:00 foam roll lat each side 1:00 calf stretch (30/30) 1:00 lacrosse ball front delt each side 2 rounds: 25 calf raises with dbell 100m suit case carry 35/25lb (left arm 1st round; right arm 2nd round) B. (10:00 clock) 30 second bicycle crunches 25 knee push ups 20 v-ups 150 seal jacks For remainder: box step ups 20” C. (25:00 EMOM) Minute 1: max push-ups Minute 2: 100 mountain climbers Minute 3: 21 ab mat sit ups Minute 4: 42 hop overs Minute 5: rest D. Stat

A. (For warm up) 1:00 saddle with tricep (30/30) 1:00 foam roll (glute) each side 20 bent over glute 20 reverse lunges 30 second chest/ shoulder stretch each side 30 second light dbell bent over fly B. (12:00 clock) Every 3:00: 20 dbell front rack reverse lunges (dbell each hand) C. (For time) 5K run Or 5 rounds: 300m run 45 second weighted plank D. Static stretches

A. (For warm up) 20 high knees 20 high knee grabs 20 alternating arm raises each side 20 backwards arm circles 20 pike taps 20 wall slides 20 calf raises -then- 2 rounds: 100m jog 20 box step ups 20” 30 second elevated plank hold B. (5:00 cap) 2 rounds: 3 dbell strict press 4 dbell push press 5 dbell clean & press 6 box jumps or 12 jump squats from box (Dbell each hand on dbell movements) C. (For time) 6 rounds: 5 dbell push press (dbell each hand) 10 box jumps or 20 jump squ

A. (For warm up) 1:00 pigeon (30/30) 10 ankle rockers each side 1:00 wall sit 2 rounds: 30 second box dip hold 20 heel elevated squats 10 hollow rocks B. (5:00 clock) Every 2:30: 8 dbell front squats (dbell each hand) 24 second L-sit or hollow hold (Light weights) C. (12:00 clock) Every 2:00: 5 dbell front squat (+5 second negative) (Pick load for strength) D. (5 rounds for time) 9 dbell front squats (dbell each hand) 24 v-ups (-3 each round) 12 sprawls E. Static stretches

A. (For warm up) 1:00 saddle with tricep stretch 1:00 straddle stretch 1:00 lying crossover stretch (30/30) -then- 2 rounds: 10 light dbell snatches 15 single leg reach down each side 20 second hollow hold 25 second max: mountain climbers B. (10:00 clock) Every 2:00: 5 heavy dbell sumo deadlifts 5 heavy dbell bent over row each side C. (5 sets) 4:00 AMRAP: 14 dbell hang snatches (1 dbell) 12 burpees over dbell 10 dbell snatches (1 dbell) For remainder: max devil rows 2:00 res

A. (For warm up) 2 rounds: 20 alternating arm raises 15 second box dip hold 10 hollow rocks 2 rounds: 20 second elevated plank hold 15 second bicycle crunches 10 hollow ups B. (For time) 100 dbell bent over row (dbell each hand) 50 pike push ups 100 sprawls 50 dbell push press (dbell each hand) 100 dbell bicep curls C. Static stretches

A. (For warm up) 20 backwards arm circles 20 sky touches 20 high kicks 20 Spider-Man lunges 20 glute bridge with pause 20 light dbell bent over fly B. (12:00 clock) Every 2:00: 10 dbell bent over row (from below knee) (Rows must be unbroken; pick load for strength; no heavy weights = 5 second negative) C. (21:00 AMRAP) 20 devil rows 30 kbell or dbell swings 40 reverse lunges D. Static stretches

A. (For warm up) 1:00 lacrosse ball foot (each side) 20 bent over glute 30 second calf stretch each side 1:00 wall sit 20 calf raises + 2 second pause 30 second: max light dbell bent over row B. (5:00 cap) 2 rounds: 1:00 low plank 45 second: elevated plank hold 30 second max: line hop overs C. (12:00 clock) Every 2:00: 6 deadlifts + 4 second negative (Pick load for strength) D. (For time) 9-15-21 Dbell Deadlifts (dbell each hand) 50-100-150 Dbell hop overs E. Static stretches

A. (For warm up) 30 high knees 30 butt kicks 30 leg sweeps 20 leg swings each side 20 Superman 20 dbell upright row each side 25/15lb 10 hip internal / external rotations 1:00 goblet squat hold 10 single leg deadlift each side B. (8:00 cap) 2 rounds: 8 light dbell hang snatches 100m run 12 light dbell front squats C. (For time) 40 dbell hang snatches (1 dbell) 40 light dbell thrusters (1 dbell) 400m run 30 dbell hang snatches (1 dbell) 30 light dbell thrusters (1 dbell) 300m