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Incline Bench press 4 x 8-12 Then… For Time: 2-4-6-8-10 Devils Press Alternating Renegade Row per arm Weighted Sit Up with Dumbbell *20/15 Cal Row at the end of each round including the final round of 10.

4 Rounds for Time 400m Run 8 Single-Arm Dumbbell Hang Clean and Jerks, Right 50ft Single-Arm Dumbbell Overhead Carry, Right 16 V-Ups 8 Single-Arm Dumbbell Hang Clean and Jerks, Left 50ft Single-Arm Dumbbell Overhead Carry, Left

Week 2 of 4: 3 Sets: 8 Back Rack Bulgarian Split Squat/side 10 Toes Elevated Dumbbell RDL Then… IN A 12:00 WINDOW For Time: 21 Pull Ups – 21 Back Squats 63 Double unders -90 Singles — 15 Pull Ups 15 front squats 45 Double unders-65 Singles — 9 Pulls Ups 9 OHS 27 Double…

4 Sets: 6–8+ Strict Pull-Ups 8 Hammer up/supinated down 10 Push Up Then… 4 rounds: 3 Minutes work/ 1 Minute rest 5 Dumbbell Box Step Overs (2 DBs) 10 Bench Press 20/15 Cal Row

Week 2 of 6: 4 Sets 6 Front Squat @ 65–70% Building on last week. The goal this week is to increase weight across all 4 sets from last week. Then… EMOM x 15 Min Min 1: 7 Toe To bar Min 2: 5 Power Clean and Jerks + Max Burpees Min 3: Rest

3 Sets 8 Incline Dumbbell Bench Press 10 Chest supported WDumbbell Row 12 Hanging knee raises Then… Every 6:00 x 4Sets 12/9 Calorie Row 9 Burpee broad jump 12/9 Cal Bike 200m Run

Clean and Jerk (8 Sets) Every 1:30 × 8 Sets Sets 1, 2, 3 3 Clean & Jerks Sets 4, 5, 6 2 Clean & Jerks Sets 7, 8 1 Clean & Jerk Then….. 5 Sets: 5 Shoulder to Overhead 10/7 Cal Bike 5 Shuttle Runs 10/7 Cal Bike 5 Shoulder to Overhead Rest 1…

For Time: 100m Farmer Carry – 50 air squats 50/40 cal row – 40 push-ups 40/32 cal row – 30 Pull Ups 30/24 cal row – 40 push-ups 40/32 cal row – 50 air squats 50/40 cal row – 100m Farmer Carry 30 Min Cap

3 Sets: 8 Back Rack Bulgarian Split Squat/side 10 Dumbbell RDL Rest 90 seconds between sets Then… For Total Time: Buy In: 30 V-Ups 4 rounds: 10 Box jumps 10 Farmers Hold Walking Lunge Steps — into — 4 rounds: 10 Double Dumbbell Hang Clean 100m Run Cash out: 30 V-Ups

4 Sets: 6-8 Strict Chin-Ups 8 Seated Wide Grip Bicep Curls 10 Seated Dumbbell Tricep Extension 6 Sets: 1:00 Work / 1:00 Rest 24 Double Unders (or 36 Single Unders) 8 Alternating Dumbbell Snatches In Remaining Time left in each minute : Max Burpees to Target