A. (For warm up) 1:00 foam roll lat each side 20 Lacrosse ball rhomboid arm raises each side 20 PVC front rack extensions (box) 30 bicep stretch each side 30 second PVC 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 front squat hold 45/35lb 24’ banded monster walk 30 second light row C. (3 rounds) 6 front squats 45/35lb 5 strict press 4 thrus

A. (For warm up) 1:00 barbell quad smash each side 1:00 foam roll smash (erectors) 1:00 barbell tricep smash each side -then- 2 rounds: 20 high knees 20 butt kicks 20 leg sweeps 20 wall slides B. (3 rounds) 100m jog 15 Bulgarian split squats each side (no weight) 20 second row C. (Not for time) 1 mile run 2,000m/1,500m row 30 shuttle runs (50’) D. (1 round) 2:00 each: butterfly Straddle Wall sit squat 1:00 each: Couch (left) Couch (right) Straddle (left) Straddle (right)

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 squat 20 calf raises 30 second bike (legs only) C. (4 sets) 6:00 clock: 0:00-2:00: 200m run 2:00-4:00: 25/18 cal bike 4:00-6:00: 300m/250m ski 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 deadlifts 5 hang muscle clean 4 push press 30 second max: box step up 20” C. (12:00 clock) Every 2:00: 3 clean pulls (Pick load for strength) D. (6 rounds for time) 8 power cleans 155/105lb 12 deficit handstand push ups 3.5/2.75” 16 bo

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 ankle flexion stretch each side 1:00 PVC front rack stretch (box) 1:00 goblet squat hold 35/26lb -then- 2 rounds: 10 ring rows 15 air squats 20 second reverse grip dead hang B. (12:00 clock) Every 2:00: 0:00-4:00: 5 front squats 4:00-8:00: 3 front squats 8:00-12:00 1 front squat (Pick load for strength) C. (20:00 clock) Every 2:00: 12 goblet squats 50/35lb 9 chest to bar pull ups 6 dbell facing burpees D. Static stret

A. (For warm up) 20 backwards arm circles 20 alternating arm raises each side 20 push press 45/35lb 10 deadlifts 10 hang muscle cleans 100m jog B. (6:00 cap) 2 rounds: 10 shoulder to overhead 95/65lb 15/11 cal of choice 20 single unders C. “Make it Look Pretty” (Teams of 4) For time: 8 rounds: 10 synchronized shoulder to overhead 135/95lb 40 synchronized double unders 8 rounds: 10 synchronized touch & go cleans 20/15 cal partner machine of choice (ski, bike, row) (Partner 1 &

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 off bumper (2”) 15 bumper jumps 10 handstand shoulder taps with pause each side B. (10:00 clock) Jump rope practice: double unders Triple unders (Start of every 2:00 = 20 second free standing handstand hold) C. (5 rounds for time) 40 forward lunges 30 ab mat sit ups 20 hand release push ups 10 shuttle runs (50’) D. Stat

A. (For warm up) 30 high knees 30 butt kicks 20 high knee grab 20 bent over glute 10/8 cal ski 10/8 cal bike -then- 2 rounds: 20 second ring dip hold 15 med ball front squats 20/14 10 single arm push press each side 35/25lb B. (8:00 cap) 14-12-10-8 Strict weighted ring dip C. (3 sets) 12:00 clock 0:00-3:00: 20 wall balls 20/14lb 100m run For remainder: max single arm devil press 70/50lb 3:00-6:00: Rest 6:00-9:00: 20/15 cal ski 100m run For remainder: max dbell single arm hang

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 star toe touches 10 knee push ups 10 ring rows 10 second single leg plank each side B. (9:00 cap) 3 rounds: 5 strict pull ups + 3 second negative 7 deadlifts 135/95lb 20 second handstand hold C. “Partner” (For time) 30-24-18 Deadlift 225/155lb Wall facing handstand push up 24-18-12 Deadlift 275

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 goblet squats 35/26lb 15 wall ball push press 20/14lb 20 second row B. (6:00 cap) 8-6-4 Back squats + 2 second pause (135/85; 185/125; 225/155lb) C. (12:00 clock) Every 2:00: 1 back squat (Pick load for strength) D. (18:00 AMRAP) 3 thrusters 185/125lb 9/6 cal row 15 toes to bar E. Static stretches

A. (For warm up) 20 alternating arm raises each side 20 thoracic extensions 20 wall slides in wall squat 20 air squats with 2 second pause -then- 2 rounds: 10 PVC overhead squats 20 PVC hop overs 2 rounds: 5 BN push press 45/35 5 overhead squats B. (9:00 cap) 3 rounds: 5 overhead squats 135/95lb (from rack) 100m run 15 ring rows C. (24:00 clock) Every 3:00: 4 snatches 155/105lb 8 burpee over bar 16 pull ups D. Static stretches

A. (For warm up) 25 backwards arm circles 20 hang power cleans 45/35lb 150m row -then- 2 rounds: 3 zombie rope climbs 5 cal bike 7 strict toes to bar B. “Bi, Felicia” (Teams of 4) For time: 50 hang power cleans 135/95lb 12 rope climbs (no jump) 60 cal bike 50 hang power cleans 10 rope climbs (no jump) 55 cal bike 50 hang power cleans 8 rope climbs (no jump) 50 cal bike 50 hang power cleans 6 rope climbs (no jump) 45 cal bike 50 hang power cleans 4 rope climbs (no jump) 40 cal

A. (For warm up) 1:00 barbell tricep smash each side 1:00 calf stretch (30/30) 1:00 lacrosse ball front delt each side 2 rounds: 25 calf raises 100m suit case carry 35/25lb (left arm 1st round; right arm 2nd round) B. (10:00 clock) 30 second ski 25 push ups 20 v-ups 150 single unders For remainder: practice double unders C. (25:00 EMOM) Minute 1: max dbell bench 70s/50s Minute 2: 14/10 cal ski Minute 3: 21 ab mat sit ups Minute 4: 42 double unders Minute 5: rest D. Static str

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 row B. (12:00 clock) Every 3:00: 20 back rack reverse lunges 135/95lb (from rack) C. “Teams of 3” (For time) 5K row sandbag bear hug hold 120/85lb (Split any way) 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 (off bumper 2”) -then- 2 rounds: 100m jog 20 box step ups 20” 30 second handstand hold B. (5:00 cap) 2 rounds: 3 strict press 4 push press 5 push jerks 6 box jumps 24/20” (95/65lb; 135/95lb) C. “Partner” (For time) 12 rounds: 5 shoulder to overhead 185/125lb 10 high box jumps 30/24” 5 shuttle runs (50’) (Switch every round)

A. (For warm up) 1:00 pigeon (30/30) 10 ankle rockers (box) each side 1:00 wall squat hold 2 rounds: 30 second PVC front rack stretch (box) 20 heel elevated squats 10 hollow rocks B. (5:00 clock) Every 2:30: 8 front squats (from rack) 24 second L-hang (95/65lb; 135/95lb) C. (12:00 clock) Every 2:00: 1 front squat (from rack) (Pick load for strength) D. (5 rounds for time) 9 front squats 155/105lb 24 toes to bar (-3 each round) 12/9 cal bike E. Static stretches

A. (For warm up) 1:00 saddle with wrist/ forearm stretch 1:00 standing straddle stretch 1:00 lying crossover stretch (30/30) -then- 2 rounds: 10 bumper ground to overhead 25/15lb 15 single leg reach down each side 20 second dead hang 250/200m ski B. (10:00 clock) Every 2:00: 3 snatch deadlifts 255/175lb 5 strict weighted pull ups 25/15lb C. (5 sets) 4:00 AMRAP: 14 dbell hang snatches 70/50lb 12 dbell facing burpees 10 dbell snatches For remainder: max burpee pull ups 2:00 res

A. (For warm up) 2 rounds: 20 alternating arm raises 15 second ring dip hold 10 hanging kips 2 rounds: 20 second handstand hold 15 second bike (legs only) 10 kipping pull ups B. “Top Heavy” (Teams of 4) For time: 100 ring muscle ups 100 wall facing handstand push ups 200/150 cal bike (legs only) 100 handstand push ups 100 bar muscle ups Partition as needed; 2 people work at a time; split any way D. Static stretches

A. (For warm up) 20 backwards arm circles 20 sky touch 20 star toe touches 20 Spider-Man lunges 20 glute bridge with pause 20 ring rows (elbows high) B. (12:00 clock) Every 2:00: 10 barbell bent over row (from below knee) (Rows must be unbroken; pick load for strength) C. “Teams of 3” (21:00 AMRAP) 200m row 30 kbell swings 53/35lb 40 reverse lunges (“Conga Line Style”) 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: light row B. (5:00 cap) 2 rounds: 1:00 low plank 45 second: handstand hold 30 second max: light single unders C. (12:00 clock) Every 2:00: 3 deadlifts (Pick load for strength) D. (For time) 9-15-21 Deadlifts 255/175lb 50-100-150 Double unders E. Static stretches

A. (For warm up) 30 high knees 30 butt kicks 30 leg sweeps 20 leg swings each side 20 thoracic extensions (wall) 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 hang snatches 95/65lb 100m run 12 med ball front squats 20/14lb C. “Partner” (For time) 40 hang snatches 115/85lb 40 wall balls each 20/14lb 400m partner run 30 hang snatches 135/95lb 30 wall balls each 300m p

A. (For warm up) 2 rounds: 10 backwards arm circles 15 second bicep/ chest stretch each side 20 high knees 2 rounds: 10 box step ups 20” 15 knee push ups 20 second ring dip hold 25 second dead hang B. (5 sets) 8 dbell box step up overs 50s/35s; 20” C. (24:00 EMOM) Minute 1: 8 box facing burpees 24/20” Minute 2: 10 strict pull ups Minute 3: 12 strict ring dips Minute 4: rest D. Static stretches

A. (For warm up) 3 rounds: 10 split squats each side 20 second single leg plank each side 30 second max: calf raise with 3 second pause B. (6:00 cap) 2 rounds: 12 jumping lunges 10/8 cal row 8 behind neck split jerks 45/35lb C. (12:00 clock) Every 2:00: 5 split jerks (from rack) D. (7 rounds for time) 7 power cleans 165/115lb 5 shoulder to overhead 30 ab mat sit ups E. Static stretches

A. (For warm up) All dynamic stretches B. (Teams of 4) 6:00 EMOM: Max handstand push ups (Partner 1 & 2 start first round) C. “TUF Games Prep” (Teams of 4) (For time) 4 rounds: 10 synchronized thrusters 95/65lb 15 synchronized burpee over bar 4 rounds: 10 synchronized thrusters 10 synchronized bar muscle ups 4 rounds: 10 synchronized thrusters 5 synchronized burpee bar muscle ups (Partner 1 & 2 start first round; pairs switch every round) D. Static stretches

A. (For warm up) 1:00 standing pigeon each side 10 ankle rockers with 3 second pause each side 15 assisted close stance air squats 15 air squats 20 second PVC front rack stretch (box) 20 behind neck single front rack turnovers (bar from rack) B. (9:00 cap) 3 rounds: 6 front squats (from rack) 5 cal ski (triceps/ arms only) (95/65; 135/95; 185/125) C. (5:00 EMOM) 3 front squats 225/155lb D. “Partner” (8 rounds for time) 6 strict press 135/95lb (from floor) 4 farmer carry shutt

A. (For warm up) 1:00 foam roll lat each side 1:00 foam roll erectors 1:00 foam roll piriformis -then- 2 rounds: 10 thoracic extensions (wall) 10 walking lunges 10 pulls on rower 100m jog B. (12:00 clock) Every 2:00: Choice of: 30’ handstand walk 30 handstand taps 30-45 second handstand hold C. (25:00 AMRAP) 30 dbell walking lunges 50/35lb 250m row 200m run D. Static stretches

A. (For warm up) 1:00 saddle with tricep 1:00 downward dog 10 cat-camels 10 wide stance toe touch each side 10 glute bridge with 3 second pause 1:00 plank 1:00 ski B. (5:00 EMOM) 3 deadlifts 365/255lb C. “Partner” (For time) 24-18-12-6 Deadlift 275/195lb each person 48-36-24-12 Toes to rings each person 96-72-48-24 Push ups (split any way) (1 person works at a time) D. Static stretches

A. (For warm up) 30 bicep stretch each side 30 backward arm circles 30 alternating arm raises each side 30 second bike 3 rounds: 6 single leg deadlift each side 25/15lb 9 dbell curls 12 dbell hang snatches B. (12:00 clock) Every 2:00: 1 snatch pull + 2 below knee snatch pulls C. (24:00 clock) Every 3:00: 9 chest to bar pull ups 6 single arm devil press 70/50lb 30 second max: cal bike D. Static stretches

A. (For warm up) 20 high knees 20 butt kicks 20 leg sweeps 20 bent over glute 3 rounds: 5 caterpillars 10 box step ups 20” 20 line hop overs B. (2 rounds) 100m run 8 power cleans 6 push press (95/65; 135/95lb) C. (5:00 EMOM) 3 clean & jerks 205/145lb D. (5 rounds for time) 9 hang clean & jerks 155/105lb 18 box jumps 24/20” 36 double unders E. Static stretches

A. (For warm up) 20 backwards arm circles 20 sky touch each side 20 alternating toe touch each side 20 assisted air squats 3 rounds: 21 hanging knee raises 15 ring rows 9 wall ball push press 20/14lb B. “Freedom Fun” (Teams of 4) For time: 21 leg less rope climbs (no jump) 150 synchronized wall balls 20/14lb 90 synchronized sandbag cleans 120/85lb 150 synchronized toes to bar 21 leg less rope climbs (no jump) C. Static stretches

A. (For warm up) 2 rounds: 1:00 thoracic stretch (box) 12 PVC around the world pass throughs 14 behind neck push press 16 glute bridges B. (5:00 cap) 2 rounds: 5 hang snatches + 5 snatches 95/65lb 25 back rack calf raises C. (12:00 clock) Every 2:00: 5 hang power snatches (Pick load for strength) D. (10:00 EMOM) Minute 1: 10 dbell ground to overhead 50s/35s For remainder of minute: burpee over dbells Minute 2: 20 v-ups E. Static stretches

A. (For warm up) 50’ leg sweeps 50’ bent over glute 50’ high kicks 50’ running high knees 50’ running butt kicks 2 rounds: 45 second wall sit 30 second chest/ shoulder stretch each side 15 air squats B. (6:00 clock) Every 2:00: 8 back squats 10 cal ski (135/95lb; 185/125lb; 225/155lb) C. (30:00 clock) Every 3:00: 3 back squats 315/225lb (from rack) 200m run D. Static stretches

A. (For warm up) 30 high knees 30 butt kicks 30 backwards arm circles 30 pike taps 2 rounds: 15 wall slides 15 star toe touches each side 15 second bike B. (5:00 cap) 2 rounds: 30 second handstand hold 15 push jerks 45/35lb 2 rounds: 100m run 150m row C. “Partner” (For time) 42-36-30-24 500m row every round Shoulder to overhead 115/85lb 40 cal bike every round Handstand push ups (Split any way) D. Static stretches

A. (For warm up) 30 second bicep stretch each side 30 second lat/ tricep stretch each side 30 second overhead lat stretch each side 30 second saddle with tricep each side 30 second bike (legs only) at 60/40 RPM B. (5:00 cap) 2 rounds: 15 ring rows 20 forward lunges 25 second dead hang C. (9:00 clock) Every 1:30: 5 strict weighted pull ups D. (18:00 AMRAP) 16 dbell forward lunges 70/50lb 8 dbell facing burpees 4 bar muscle ups E. (For hypertrophy/ strength) 5 sets till failure

A. (For warm up) 2 rounds: 20 high knees 30 second assisted air squat hold 40 second high plank 2 rounds: 10 deadlifts 45/35lb 20 air squats 30 second PVC front rack stretch (bar) B. (9:00 cap) 3 rounds: 3 front squats 245/170lb (from rack) 3 shuttle runs (50’) 30 second ring dip hold C. (28:00 EMOM) Minute 1: 8 front squats 185/125lb Minute 2: 10 deadlifts Minute 3: 12 deficit push ups 3.5/2.75” Minute 4: rest D. Static stretches

A. (For warm up) 3 rounds: 20 bumper ground to overhead 25/15lb 15 hanging knee raises 10 box step ups 20” B. “Ab Kinda Summer” (Teams of 4) For time: 50 synchronized hang snatches 95/65lb 60 synchronized toes to bar 100 synchronized box jump 24/20” 50 synchronized hang snatches 50 synchronized toes to bar 120 partner cal bike (legs only) 50 synchronized hang snatches 40 synchronized toes to bar 140 cal ski Synchronized = any 2 (Split any way) C. Static stretches

A. (For warm up) 30 high knees 30 butt kicks 30 high knee grabs 30 assisted close stance air squats 30 second chest/ shoulder stretch each side 30 alternating high kicks 30 air squats B. (7:00 cap) 5-4-3-2-1 Back squats 225/155lb (from rack) 100m run C. (12:00 clock) Every 2:00: 3 back squats (Pick load for strength) D. (For time) 400m run 50 v-ups 400m run 50 ab mat sit ups 400m run 50 anchored ab mat sit ups E. Static stretches

A. (For warm up) 2 rounds: 30 second PVC front rack stretch (box) 30 second box dip hold 30 second wall sit 30 second max: box step ups B. (6:00 cap) 3 rounds: 5 hang power cleans 95/65lb 10 second front rack hold 20 push ups C. (12:00 clock) Every 2:00: 3 power cleans (Pick load for strength) D. (5 sets) 2:00 AMRAP: 9 power cleans 135/95lb 7 hang power cleans For remainder: max burpee over bar 2:00 Rest E. Static stretches

A. (For warm up) 30 second bicep stretch each side 30 second pigeon each side 30 second calf stretch each side -then- 2 rounds: 20 calf raises 15 second dead hang 10 hanging kips B. (5:00 cap) 3 rounds: 20 single unders 10 ring rows 5 cal bike C. “Partner” (For time) 4 rounds: 21/15 cal bike 21 pull ups 4 rounds: 150 double unders 15 chest to bar pull ups 4 rounds: 9 shuttle runs (50’) 9 bar muscle ups (Switch every round) D. Static stretches

A. (For warm up) 20 Spider-Man lunges 20 backwards arm circles 20 alternating arm raises each side 20 thoracic extension (wall or post) 20 dbell single arm upright row each side 25/15lb 20 dbell single leg deadlift (10/10) B. (6:00 cap) 2 rounds: 8 dbell hang snatches with 3 second hold at top 50/35lb 6 shuttle runs (50’) C. (12:00 clock) Every 2:00: 3 snatch pulls (Pick load for strength) D. (20:00 AMRAP) 16 dbell snatches 70/50lb 12 dbell hang snatches 8 single arm devil pr

A. (For warm up) 1:00 thoracic stretch (box) 1:00 bike 10 behind neck push press 45/35lb 1:00 high plank 1:00 row 10 behind neck push press B. (6:00 cap) 3 rounds: 30 second overhead hold 95/65 (from floor) 20 reverse lunges C. (12:00 clock) Every 2:00: 3 push press (from rack) (Pick load for strength) D. (3 rounds for time) 20 push press 115/85lb (from floor) 30 back rack reverse lunges 400m row E. Static stretches

A. (For warm up) 2 rounds: 20 backwards arm circles 20 alternating arm raises each side 20 second front rack hold 45/35lb 20 air squats 20 hang cleans 20 line hop overs B. “Wet Erase Boards” (Teams of 4) (18 rounds for time) 5 synchronized hang power cleans 155/105lb 10 synchronized burpee over bar 15 synchronized wall balls 20/14lb (Switch every movement) C. Static stretches

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 standing hamstring stretch (box) each side 20 second wrist/forearm stretch (post) each side 20 sky touches 30 second side plank each side 30 second single leg wall sit each side B. (6:00 cap) 2 rounds: 15 split squats each side 100’ suit case carry 50/35lb each side C. (5 sets) 10 Bulgarian split squats each side (Pick load for strength) D. “Partner” (9:00 AMRAP) 100’ sandbag on shoulder carry 150/100lb (Switch every

A. (For warm up) 30 second bicep stretch each side 30 second tricep/ lat stretch each side 30 second high plank -then- 2 rounds: 20 second ring dip hold 15 second ski 10 hanging knee raises 5 glute bridge with 3 second pause B. (5 sets) 10 strict weighted ring dips C. (25:00 EMOM) Minute 1: 15 toes to bar Minute 2: 20 push ups Minute 3: 25 kbell swings 53/35lb Minute 4: max meters ski Minute 5: rest D. Static stretches

A. (For warm up) 3 rounds: 12 med ball front squats 20/14lb 24 med ball calf raise 12 hand release push ups (on knees) B. (4:00 cap) 15 thrusters 75/55lb 30 single unders 12 handstand push ups 9 cal row C. “Partner” (3 sets) 12:00 clock Partner 1: AMRAP 0:00-3:00: 9 thrusters 115/85lb 12/8 cal row Partner 2: AMRAP 3:00-6:00: 12/8 cal row 9 thrusters 115/85lb Partner 1: AMRAP 6:00-9:00: 9 handstand push ups 3.5/2.75” 30 double unders Partner 2: AMRAP 9:00-12:00: 30 double unde

A. (For warm up) 1:00 saddle with tricep 1:00 pigeon each side 1:00 low plank 1:00 ski (2 rounds) 10 single leg reach down each side 20 high knees 30 butt kicks B. (9:00 cap) 12-9-6 Deadlifts with 3 second negative Ring rows with 3 second negative 5-4-3 Shuttle runs (50’) (135/95lb; 185/125lb; 225/155lb) C. (For time) 9-8-7-6-5-4-3-2-1 Deadlift 315/225lb Strict pull ups 100m run D. Static stretches

A. (For warm up) 2 rounds: 10 PVC pass throughs 15 air squats 20 second overhead hold 45/35lb B. (2 rounds) 21 overhead squats 45/35lb 9/6 cal bike 30 second max : bumper jumps 3.5” C. (9:00 clock) Every 1:30: 1 snatch pull + 1 below knee hang snatch pull + 1 above knee hang snatch pull (Pick load for strength) D. (20:00 clock) Every 4:00: 15 snatches 95/65lb 12/8 cal bike 9 burpee box jump 24/20” E. Static stretches

A. (For warm up) 20 high knees 20 butt kicks 20 alternating arm raises each side 20 backwards arm circles 20 single leg reach downs 200m jog 20 ring rows B. (8:00 clock) Pull up/ Bar muscle up practice: Pull up negatives Jumping bar muscle ups C. “The Power Pull Trio” (Teams of 4) For time: 25 synchronized bar muscle ups (partner 1 & 2) 50 synchronized power cleans 135/95lb (any 2) 500m partner row 400m partner run 75 synchronized power cleans (any 2) 500m partner row 400m pa

A. (For warm up) 30 running high knees 30 running butt kicks 20 leg sweeps 20 high kicks 10 lateral leg swings each side 1:00 bike B. (4 sets) 30 second max cal bike 1:00 rest C. “Partner” (For time) 6 rounds: 200m run (Switch every round) 6 rounds: 30 kbell swings 53/35lb (Switch every round) 6 rounds: 400m ski (Switch every round) D. Static stretches

A. (For warm up) 1:00 standing pigeon 1:00 air squat hold 20 close stance assisted air squats 20 glute bridge with pause 1:00 PVC front rack stretch (box) 1:00 front rack hold 45/35lb B. (6:00 cap) 3 rounds: 8 Frankenstein front squats 45/35lb 100m run C. (9:00 clock) Every 1:30: 1 clean pull + 1 below knee hang clean pull + 1 above knee hang clean pull (Pick load for strength) D. (For time) 27-21-15-9 Front squats 135/95lb 54-42-30-18 Ab mat sit ups E. Static stretches