A. (For warm up) 20 bent over glute 25 backwards arm circles 1:00 max: box step up 20” 25 alternating arm raises each side 20 assisted lunges B. (4:00 cap) 2 rounds: 6 push press (from rack) 18 reverse lunges (95/65lb; 115/85lb) C. (15:00 clock) Establish 1RM: Push press (from rack) D. (As many rounds as possible in 15:00) 3 strict press 135/95lb 18 dbell box step up 50/35lb; 24/20” 6 push press 18 dbell box step up 9 push jerk 18 dbell box step up E. Static stretches

A. (For warm up) 1:00 standing pigeon (box) each side 15 ankle rockers (box) each side 20 assisted air squats 1:00 PVC front rack stretch (standing barbell) 15 single leg reach down each side 20 air squats B. (4:00 clock) Minute 1: 10 strict press 45/35lb Minute 2: 15 ring rows Minute 3 : 20 deadlift Minute 4 : 25 med ball front squats 20/14lb C (10:00 clock) Bar muscle up practice: Banded lat pull over Banded chest to bar pull ups Turnovers Jumping muscle ups D. “Hammer’s

A. (For warm up) All dynamic stretches B. (2 rounds) 10 bumper plate ground to overhead 25/15lb 12 hanging knee raises 14 reverse lunges C. “Open Recovery 3” (Teams of 4) (As many rounds as possible in 30:00) Partner 1: 2 rounds: 10 double dbell ground to overhead 50s/35s 20 double dbell reverse lunges Partner 2: Max rope climbs Partner 3 & 4: 40 synchronized toes to bar Pairs switch after Partner 1 & 2 each complete both workouts. D. Static stretches

A. “Black Out Friday” Arrival: 5:00pm Standards/ Briefing: 5:20pm First heat: 6:00pm PLEASE WEAR BLACK TO PARTICIPATE B. “Open 26.3” (For time) 2 rounds: 12 burpee over bar 12 cleans 95/65lb 12 burpee over bar 12 thrusters 2 rounds: 12 burpee over bar 12 cleans 115/75lb 12 burpee over bar 12 thrusters 2 rounds: 12 burpee over bar 12 cleans 135/85lb 12 burpee over bar 12 thrusters Time cap: 16:00

A. (For warm up) 1:00 lacrosse ball football each side 1:00 lacrosse ball front delt each side 1:00 foam roll lat each side 1:00 foam roll calf each side 1:00 barbell tricep smash each side B. (2 rounds) 20 Patrick step ups each side 7” 15 banded rotator cuff press each side 1:00 pvc front rack box stretch C. (20:00 clock) Every 4:00: 300m run 15/11 cal bike D. (1 round) 2:00 each stretch: Butterfly Straddle Pigeon (left) Pigeon (right) 1:00 each stretch: Saddle Downward dog

A. (For warm up) 25 backwards arm circles 25 wall slides 25 thoracic extensions (wall) 15 ring rows 15 knee push ups 15 dbell single arm shoulder press each side 25/15lb B. (6:00 clock) Every 2:00: 9 shoulder to overhead (from rack) 12/8 cal bike (legs only) (95/66lb; 115/85lb; 135/95lb) C. “Partner” (20:00 running clock) Partner 1: 21 shoulder to overhead 155/105lb 21 cal row Partner 2: 18 shoulder to overhead 18 cal row Partner 1: 15 burpee pull ups 15 cal row Partner 2: 12

A. (For warm up) 30 second calf stretch each side 30 second max: calf raises 30 second max: line hop overs 10 single leg reach down each side 1:00 wall sit 1:00 low plank B. (10:00 cap) 18-15-12-9 Barbell calf raise 135/95lb (from rack) Cal ski C. (8:00 clock) Jump rope practice: double unders Crossovers D. (As many rounds as possible in 20:00) 100’ sand bag bear hug carry 150/100lb 20 box jump over step down 24/20” 30 Russian swings 70/53lb E. Static stretches

A. (For warm up) 50’ leg sweep 50’ high knees 50’ butt kicks 50’ bent over glute 50’ high kicks 5 caterpillars B. (Every minute for 5:00) 5 hang power cleans 45/35lb 100m run C. (5 rounds for time) 40 second handstand hold 3 power cleans 225/155lb 200m run D. (5 sets) 2:00 clock: 9 burpee to rings 15 strict push ups 21 v-ups For remainder: Max reps: power cleans 135/95lb 1:00 rest E. Static stretches

A. (For warm up) All dynamic stretches B. (5:00 clock) Minute 1: max air squats Minute 2: max v-ups Minute 3: max shuttles (50’) Minute 4: max push ups Minute 5: max handstand hold C. “Open Recovery 2" (Teams of 4) (As many rounds as possible in 8:00) 20 goblet squats 53/35lb 15 toes to bar 100m run max handstand push ups (Conga line style) (As many rounds as possible in 8:00) Max dbell bench 60s/40s (Split any way) (As many rounds as possible in 8:00) 20 goblet squats 53/35l

A. (For warm up) 1:00 banded overhead thoracic/ lat stretch each side 1:00 light bike 20 assisted reverse lunges 20 walking lunges 30 second hip flexor stretch each side 30 second dead hang B. “Open 26.2” (For time) 80’ dbell overhead walking lunge 20 dbell alternating snatches 50/35lb 20 pull ups 80’ dbell overhead walking lunge 20 dbell alternating snatches 50/35lb 20 chest to bar pull ups 80’ dbell overhead walking lunge 20 dbell alternating snatches 50/35lb 20 muscle ups

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 kbell Achilles/ calf smash each side 2:00 foam roll erectors 2:00 foam roll lats 30 second couch stretch each side 30 second partner PVC skin the cat stretch B. (3 rounds) 1:00 Goblet squat hold 15 glute bridge with pause 20 second bike C. (15:00 clock) Minute 1: 14/10 cal bike Minute 2: 14/10 cal row Minute 3: rest D. (1 round) 2:00 each: Butterfly Straddle Pigeon Dragon (left) Dragon (right)

A. (For warm up) 30 second bicep stretch each side 30 second lat stretch each side 30 second calf stretch each side 30 second hamstring stretch (box 30”) each side -then- 2 rounds: 10 box step up 20” 12 box dips 14 assisted reverse lunges B. (2 rounds) 40 second low plank 30 second light ski 20 calf raises 10 ring rows C. “Partner” (For time) 3 rounds: 15 bar muscle ups 140 double unders (Split any way) 3 rounds: 20 synchronized dbell hang snatches 50/35lb 100 reverse lunges

A. (For warm up) 50’ leg sweep 1:00 wall sit 15 single leg reach down each side -then- 3 rounds: 10 knee push ups 20 ab mat sit ups B. (Every minute for 4:00) 5 back squats 185/125lb 205/145lb 225/155lb 245/170lb C. (15:00 clock) Establish 1RM: Back squat D. (For time) 15-12-9 Deadlift 225/155lb (15) Line facing burpees 9-6-3 Deadlift 315/225lb (12) line facing burpees E. Static stretches

A. (For warm up) 1:00 PVC front rack box stretch 25 alternating arm raises each side 5 caterpillars 1:00 standing pigeon (box) each side 25 backwards arm circles 5 shuttle runs (50’) B. (4:00 clock) Minute 1 : 10 strict press 45/35lb Minute 2: 15 hang power cleans Minute 3 : 20 push press Minute 4: 25 second handstand hold (wall walk up) C (15:00 clock) Establish 1RM: Strict press D. (7 rounds for time) 7 hang power cleans 155/105lb 5 shoulder to overhead 3 wall walks (10”

A. (For warm up) 30 second bicep stretch each side 25 backwards arm circles 200m jog -then- 2 rounds: 100m row 15 rings rows 20 Russian swings B. (Every minute for 6 minutes) 7 bar muscle ups C. “Open Recovery” (Teams of 4) For time: Each pair completes 5 rounds of each workout: Partner 1 & 2 starts: 15 synchronized pull ups 20 kbell swings each 53/35lb (one person at a time) While partner 3 & 4 starts: 15 synchronized toes to bar 200m/150m row each (one person at a time) (Pa

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grab 20 butt kick grab 10 ankle rockers each side 10 toe squats 10 box step ups 20” 1:00 light bike B. “Open 26.1” (For time) 20 wall balls 20/14lb 18 box jump over 24/20” 30 wall balls 18 box jump over 40 wall balls 18 med ball box step over 66 wall balls 18 med ball box step over 40 wall balls 18 box jump over 30 wall balls 18 box jump over 20 wall balls C. Static stretches

A. (For warm up) 1:00 lacrosse ball foot each side 15 Spider-Man lunges each side with pause 2:00 barbell quad smash each side 15 hip internal/ external rotations each side 1:00 light bike B. (6 rounds) 3:00 cap: 10/7 cal bike 150m ski 200m run C. (1 round) 2:00 each stretch: Butterfly Straddle Straddle left Straddle right Frog Couch left Couch right

A. (For warm up) 30 high knees 30 butt kicks 20 high knee grab 20 high kicks 10 toe squats 10 ring rows -then- 2 rounds: 10 med ball front squats 20/14lb 10 push press 45/35lb 100m jog B. (6 sets) 1:30 clock: 1 clean deadlift + 1 clean pull + 2 hang clean pulls C. “Partner” (For time) 42 front squats 135/95lb 21 synchronized burpees 300m partner run 42 thrusters 18 synchronized burpee over bar 300m partner run 42 push press 15 synchronized burpee box jumps 24/20” 300m partner

A. (For warm up) 2 rounds: 8 single leg reach down 10 knee push ups 12 assisted reverse lunges -then- 2 rounds: 10 plate shoulder external rotation each side 20 second bike 50’ kbell bottoms up carry each side B. “Partner” (10 rounds) 6 shuttle runs (50’) suit case hold 100/70lb C. (As many rounds as possible in 21:00) 30 dbell reverse lunges 50/35lbs 21 strict push ups 12/ 8 cal bike D. Static stretches

A. (For warm up) 50’ leg sweep 40 second max: calf raises 30 second overhead lat stretch each side 20 thoracic extensions with pvc 10 PVC heaving balance B. (5:00 cap) 15 snatches 75/65lb 10 hang snatches Start of every minute: 10 hanging knee raises 20 single unders C. (6 sets) 1:30 clock: 1 snatch deadlift + 1 snatch pull + 2 hang snatch pull D. (7 sets) 2:00 on: 5 snatches + 5 hang snatches 115/85lb 10 toes to bar For remainder: max double unders 1:00 off : rest E. Static

A. (For warm up) 25 backwards arm circles 30 second bicep stretch each side 25 alternating arm raises each side 30 second dead hang 25 ring rows 30 second handstand hold B. (8:00 clock) 0:00-2:00: 12 clean & jerk 95/65lb 12 hanging kips 2:00-4:00: 10 clean & jerk 115/85lb 10 kipping half pull ups 4:00-6:00: 8 clean & jerk 135/95lb 8 kipping pull ups 6:00-8:00: 6 clean & jerk 155/105lb 6 strict pull ups C. “The Kitchen Sync” (Teams of 4) For time: 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3

A. (For warm up) 1:00 front rack box stretch 15 assisted close stance air squats 1:00 lacrosse ball supra/infraspinatus each side 25 heel elevated squats 1:00 kbell hip flexor smash each side B. (5 sets) Max reps till failure: Dbell alternating bicep curls 10 air squats (Pick load for strength/ hypertrophy) Rep range = 8-20 C. (30:00 clock) Minute 1 : 7 front squats 135/95lb (from rack) Minute 2 : 14/10 cal row Minute 3 : Rest D. Static stretches

A. (For warm up) 1:00 butterfly 30 high knees 15 leg swings each side 1:00 butt kick grab 30 calf raises 15 lateral leg swings each side B. (7:00 cap) 5 rounds: 7 hand release push ups 9 hollow ups -then- 300m jog C. “Teams of 3” (24:00 clock) 0:00-6:00: Max reps: dbell bench 60s/40s (Switch as much as needed) 6:00-12:00: Every 2:00: 200m team run 12:00-18:00: Max reps: GHD sit ups (Switch as much as needed) 18:00-24:00: Every 3:00: 400m team run D. Static stretches

A. (For warm up) 50’ high knees 50’ butt kicks 100m jog 50’ bent over glute 50’ leg sweep 100m jog B. (6:00 clock) Minute 1: 10 dbell hang snatches 70/50lb Minute 2: 200m row minute 3: 30 second handstand hold C. “Partner” (3 sets) 8:00 clock 2:00 rest 0:00-4:00: 9 wall walks (10” line) each 18 synchronized dbell hang snatches 50/35lb 36 cal bike 4:00-8:00: 18 deficit handstand push ups 3.5/2.75” each 27 synchronized box jump overs 24/20” 360m ski D. Static stretches

A. (For warm up) 2:00 foam roll erectors 1:00 foam roll lats each side 5 box pistols each side -then- (2 rounds) 30 second: cal bike (legs only) 20 ab mat sit ups B. (3 rounds) 15 split squats to ab mat each side 10 box step ups 20” 1:00 low plank C. (12:00 clock) Every 3:00: 12 Bulgarian split squats each side (Pick load for strength) D. (For time) 10-20-30-40 Dbell box step ups 50/35lb V-ups 5-6-7-8 Shuttle runs every round (50’) E. Static stretches

A. (For warm up) 1:00 saddle with tricep 20 glute kick backs 1:00 downward dog 15 single leg reach down each side 1:00 pigeon each side 10 ring rows B. (6:00 clock) Every 2:00: 6 deadlifts (overhand) 6 pull ups with negative First round: 135/95lb; 1-2 second negative Second round: 185/125lb; 2-3 second negative Third round: 225/155lb; 3-4 second negative C. (10:00 clock) Every 2:00: 3 deadlifts + 4 second negative (Pick load for strength) D. (As many rounds as possible in 15:

A. (For warm up) 30 high knees 30 butt kicks 20 bent over glute 20 toe squats 1:00 light row 1:00 light ski B. (5:00 cap) 9-6-3 Power cleans 135/95lb (12) med ball front squat C. “Heavyweights for Special Dates” (Teams of 4) Part 1: (For time) 12-10-8-6-4-2 Synchronized Power cleans 225/155lb (Partner 1 & 2 start first round; pairs switch every round) (10:00 cap) Part 2: (10 rounds) 10 synchronized hang power cleans 135/95lb 15 synchronized wall balls 20/14lb 200m run (Partne

A. (For warm up) 1:00 standing pigeon (box) each side 15 ankle rockers (box) each side 20/14 cal bike (legs only) -then- (3 rounds) 25 second side plank each side 5 shuttle runs (50’) B. (15:00 clock) Every 3:00: 40 second: suit case hold each side 20 second max: cal bike (Pick load for strength) C. “Teams of 3” (As many rounds as possible in 16:00) 300/250m row Dbell farmer hold 100s/70s 12 line facing burpees (Team rotates in order for 16:00) D. Static stretches

A. (For warm up) 50’ high knees 40 butt kicks 30 second bicep stretch each side 20 backwards arm circles 100m jog -then- 3 rounds: 10 goblet squats 35/26lb 15 calf raise off bumper 30 second ring dip hold B. (10:00 clock) Ring practice: False grip rows Ring dips Turnovers Toes to rings Dip Holds Muscle ups C. (Every minute for 25:00) Minute 1: 10 strict ring dips Minute 2: 20 air squats Minute 3 : 30 reverse lunges Minute 4: 40 second max: double unders Minute 5 : Max reps

A. (For warm up) 40 second max: hollow rocks 30 second overhead lat stretch each side 20 thoracic extensions (post) 1:00 wall sit -then- 2 rounds: 10 single arm standing row each side 25/15lb 10 single arm neutral row each side 10 single arm strict press each side 10 single leg deadlift each side B. (Every minute for 7:00) 3 snatch deadlifts (Pick load for strength) C. (5:00 cap) 3 rounds: 5 snatches 5 handstand push ups (95/65lb; 115/85lb; 135/95lb) D. “Partner” (10 rounds f

A. (For warm up) 25 backwards arm circles 25 alternating arm raises each side 20 box step ups 20” 200m jog 15 box push ups 15 glute bridge with pause B. (10:00 clock) Handstand practice Kick ups Freestanding Handstand step ups Handstand shoulder taps Assisted handstand walks C. (Every minute for 5:00) 10 Russian swings 100/70lb D. (15:00 clock) 0:00-3:00: 100’ handstand walk 9 burpee box jumps 24/20” 3:00-6:00: 20/14 cal bike (legs only) 9 burpee box jumps 6:00-9:00: 300m run

A. (For warm up) 21 air squats 21 dbell curl 25/15lb 15 med ball front squat 20/14lb 15 ring rows 9 front squat 45/35lb 9 kipping pull ups B. (As many rounds as possible in 6:00) 8 front squats 135/95lb 6 strict pull ups C. (For Strength/ Technique) Front Squat 3-3-2-2-1-1 D. (For time) 18-15-12 Front squat Chest to bar pull ups (165/115; 185/125; 205/145lb) E. Static stretches

A. (For warm up) 25 backwards arm circles 200m light ski 15/11 cal light row 100m jog B. (6:00 cap) 15-12-9 Push jerks (10) box step ups 20” (95/65lb; 115/85; 135/95lb) C. “Sun’s Up Gun’s Up” (Teams of 4) (8 rounds for time) Partner 1: 30/25 cal row Partner 2: 30/25 cal row Partner 3 & 4: (2 rounds) 5 synchronized shoulder to overhead 155/105lb 20 synchronized box step up over 24/20” (Pairs switch every round) D. Static stretches

A. (For warm up) 20 thoracic extensions 25 PVC overhead squats 30 second ankle flexion hold with bumper each side -then- 2 rounds: 10 bumper ground to overhead 25/15lb 5 step burpee to bumper B. (5:00 cap) 2 sets: 5 snatch deadlift + 5 hang power snatch + 5 overhead squats (First round: 95/65; Second round 115/85lb) C. (16:00 clock) Every 2:00: 1 power snatch + 1 hang power snatch + 1 overhead squat D. (10:00 clock) Minute 1: 5 double dbell ground to overhead 50s/35s + 5 bur

A. (For warm up) 1:00 tricep smash each side 1:00 bicep stretch 1:00 lacrosse ball front delt each side 1:00 foam roll lat each side 1:00 max: calf raises off bumper 2” B. (3 rounds) 30 second handstand hold 50 single unders C. (10:00 clock) Every 2:00: 5 deficit handstand push ups or Push press (from rack) (Pick deficit or load for strength) D. (For time) 50-40-30-20-10 Walking lunges Ab mat sit ups (50) double unders E. Static stretches

A. (For warm up) 20 alternating arm raises each side 20 bent over glute 20 assisted air squats 20 single arm strict press 25/15lb each side -then- (3 rounds) 6 tall med ball squat clean 20/14lb 8 wall balls B. “Partner” (5:00 cap) 30 squat clean thrusters 185/125lb (Switch every rep) C. “Partner” (For time) 6 rounds: 9 hang power cleans 135/95lb 5 bar muscle ups 6 rounds: 7 hang squat cleans 5 bar muscle ups 6 rounds: 5 thrusters 5 bar muscle ups (Partner 1 starts first round

A. (For warm up) 30 backwards arm circles 30 second max: hanging knee raises 20 leg swings each side 20 lateral leg swings each side 1:00 wall sit 1:00 plank B. (12:00 clock) 0:00-4:00: 3 sets: 20 second ring dip hold with L raise 4:00-8:00: 3 sets: 15 second ring dip hold with weight 8:00-12:00: 3 sets: 10 ring dips with 2-3 second negative C. (5 rounds) As many rounds as possible in 3:00: 8 toes to bar 100m run 12 strict push ups Rest 1:00 after each AMRAP (Pick up where yo

A. (For warm up) 50’ butt kicks 50’ butt kick grab 25 calf raise 25/18 cal bike 10 single leg deadlift 30/20 each side 1:00 box step up 20” -then- 2 rounds: 15 Patrick step up 7” 15 plate jumps (First round both feet; second round single leg each side) B. (8:00 clock) 0:00-4:00: 15 deadlifts 225/155lb 100 handstand shoulder taps 4:00-8:00: 9 deadlifts 275/195lb 50 handstand shoulder taps C. (Every minute for 24:00) Minute 1 : 3 wall walks (10” line) Minute 2 : 6 deadlifts 315

A. (For warm up) 1:00 barbell tricep smash 1:00 thoracic box stretch 1:00 bicep stretch 150m ski 15/11 cal bike (legs only) 15 box push ups 20” B.(7:00 cap) 6-9-12 Hang power snatch 75/55lb 30 second handstand hold C. “Tri & Stop Me” (Teams of 4) For time: 60 synchronized hang snatches 95/65lb Partner 2: 30 handstand push ups Partner 3: 20 handstand push ups Partner 4: 10 handstand push ups Partner 1: 1,000m ski 50 synchronized hang snatches 115/85lb Partner 1: 30 deficit han

A. (For warm up) 50’ leg sweep 25 star toe touches 1:00 saddle pose with tricep 50’ walking butt kicks 25 backwards arm circles 1:00 couch stretch each side 50’ high knee grab 25 dbell curls 30/20lb 1:00 downward dog with alternating hip shifts B. (Every minute for 12:00) 0:00-4:00: 50 second suit case hold 4:00-8:00: 40 second suit case hold 8:00-12:00 : 30 second suit case hold (pick load for strength) C. “Teams of 3” (As many rounds as possible in 20:00) 300m/250m row Sand

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 wall sit 10 box pistols each side 20” -then- 2 rounds: 10 glute bridge with pause 15 assisted air squats 20 second single leg plank each side B. (Every minute for 6:00) Minute 1: 15 back squats 45/35lb 20 second hollow hold Minute 2: 30 second bike (legs only) C. (10:00 clock) Build to a heavy 3 rep: Back squat D. (For time) 100 back squats 135/95lb (from rack) Start every 2:00: 10/7 cal bike 20 v-ups E. Static stretc

A. (For warm up) 50 jumping jacks 50’ bent over glute 50’ walking lunges 30 jumping jacks 30 second ring row hold 30 jumping lunges 10 jumping jacks 10 burpee no push up 1:00 lacrosse ball foot each side B. (7:00 cap) 6 power cleans 115/85lb 6 push jerks 21 hanging kips 5 power cleans 135/95lb 5 push jerks 15 ring rows 4 power cleans 155/105lb 4 push jerks 9 pull ups C. “Partner” (For time) 3-6-9-12-15-18-15-12-9-6-3 Clean & jerk 155/105lb Bar facing burpee (15) chest to bar

A. (For warm up) 50’ high knees 25 backwards arm circles 50’ butt kicks 25 alternating arm raises each side 50’ leg sweep 25 thoracic extensions B. (5:00 cap) 21 hang snatch pulls 45/35lb 10 box step up 20” 15 hang snatch pulls 95/65lb 10 box step up 9 hang snatch pulls 135/95lb 10 box step up C. (9:00 clock) Every 1:30: 5 hang snatch pulls (Pick load for strength) D. (5 rounds) 2:00 on: 12 Dbell alternating hang snatches 70/50lb 14 Dbell box step up 24/20” For remainder: max

A. (For warm up) 6 gym laps 30 second hamstring stretch (box) each side 4 gym laps 25 air squats 2 gym laps 20 single leg reach down each side B. (For Strength/ Hypertrophy) RDL (below knee) 14-12-10-8 (After each set = 14 ring push ups; increase intensity each set) C. (4 rounds for time) 5 Shuttle runs (50’) (inside) 15 Hand release push ups (+5 each round) 5 Shuttle runs (50’) (inside) 15 Wall balls 20/14lb (+5 each round) D. Static stretches

A. (For warm up) 30 high knees 30 butt kicks 20 bent over glute 20 butt kick grab 10 knee push ups 10 calf raise (+5 second pause) B. (5:00 cap) 120m ski 15 ring rows (false grip) 10/7 cal bike (legs only) 120m row 15 jumping ring dips 20 handstand shoulder taps C. “Don’t Be a Snow Flake” (Teams of 4) For time: 20 ring muscle up 60 handstand push ups 30 synchronized burpee to ring (any 2) 100 cal bike 20 ring muscle up 50 deficit handstand push ups 3.5/3.75” 30 synchronized b

A. (For warm up) 2:00 foam roll erectors 1:00 barbell quad smash each side 1:00 foam roll lat each side 2:00 lying squat stretch (wall) -then- 2 rounds: 20 seal jacks 15 air squats 10 cal light row B. (6:00 cap) 21-15-9 Med ball front squats 20/14lb (21) Dbell curl 30/20lb C. “Partner” (10 rounds) 2:00 clock: 10 front squats 135/95lb (from rack) 200m/150m row 30 ab mat sit ups D. Static stretches

A. (For warm up) 20 alternating arm raises 20 thoracic extensions (wall or post) 30 second bicep stretch each side 30 second max: ring rows 4 shuttle runs (50’) 40 second max: bumper ground to overhead 25/15lb B. (10:00 clock) 0:00-2:00 : 12 hang snatches 95/65lb 2:00-4:00 : 10 hang snatches 115/85lb 4:00-6:00 : 8 hang snatches 135/95lb 6:00-8:00 : 6 hang snatches 155/105lb 8:00-10:00 : 4 hang snatches 175/115lb C.(20:00 clock) Minute 1 : 6 single arm devil press 105/75lb Min

A. (For warm up) 30 high knees 30 butt kicks 20 reverse lunges 20 hollow rocks 1:00 PVC front rack box stretch 10 box step ups 20” B. (7:00 cap) 9 power cleans 135/95lb 15 hanging knee raises 6 power cleans 155/105lb 120 meters ski 3 power cleans 185/125lb 9 box jumps 24/20” C. “Partner” (8:00 clock) 3 rounds: 10 power cleans 185/125lb 12 synchronized toes to bar -then- For remainder: Max box jump overs 24/20” D. “Partner” (8:00 clock) 3 rounds: 8 power cleans 10 synchronized

A. (For warm up) 1:00 pigeon (box) each side 1:00 wall sit 1:00 box dip hold 30 second reverse grip dead hang 30 second high plank 30 second calf stretch each side B. (For strength/ hypertrophy) Single arm bent over row 16-14-12-10-8 each side (After each set = 5 strict press 45/35lb) C. (For strength/ technique) Strict press 5-5-3-3-1-1 D. (For time) 12-9-6 Strict press 135/95lb 21-15-9 Burpee (no push up) E. Static stretches

A. (For warm up) 50’ leg sweep 50’ high knee grab 30 second butt kick grab each side 30 glute kicks 100 mountain climbers 1:00 low plank B. (Every minute for 3:00) 5 deadlifts + 5 second negative 225/155lb C. (For strength/ technique) Deadlift 5-5-3-3-1-1 D. “Partner” (As many rounds as possible in 10:00) 2 deadlifts 275/195lb 2 cal bike (Increase +2 on both movements until 10:00) Switch every round E. Static stretches