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40:00min E2MOM 1&2 400m/300m Row 3&4: 12 DB bench press 30 Crossover Singles 5&6: 10 Clean and Jerks 115/85 12 Sit-Ups 7&8: 300/200m Run

10 Wall balls 10 Cal bike 30 Double unders/ crossovers Then.. Every 1:15 x 6 Sets: 2 Pause Front Squats + 2 FS @ 60-65% (4 squats each set) Then… 14 Min AMRAP: 200m Run 10 Pull-ups 20 RKBS 10 burpees to Target 20 Goblet Squats

3 Rounds: 20/15 Cal Bike 300m run 20/15 Cal Ski 15 Toes to bar (or 30 Hanging Knee Raises) 20/15 Cal Row 15 Burpee Box Get Over

15:00 Alternating EMOM Min 1: Calorie Min 2: Bar Muscle Up/Pull up Min 3: Power Snatch Then… Every 2 Min x 5 sets (week 5 of 6) 8/8 – 1 1/4 Bulgarian split squat 3 Dead stop Deadlift *Week 2 of 3 of dead stop deadlifts. Try to aim for 5-10lbs heavier than last week’s…

EMOM x 15 Min Min 1: 12/10/8/8/6 Bench Press Min 2: 8-10 Inverted BB Row supinated grip (Chin Up Grip ) Min 3: 10 DB flys + 10-15 band pull aparts Finisher: 1 Max Set of Bench Press @ 50% of your last set of 6s from today” Then…. For Time 500/400m row 30 Hand…

5 Rounds at an easy pace: 200m Run 10 Air Squats 5 Burpees Then.. In 15:00 Complete: For Load: 10-8-6-4-2-2-2-1 Unbroken Clean and Jerks Then.. 10 x 6 @ 60% *rest :90 seconds to 2 min between sets

3 Rounds 15/12 cal row 15 banded bicep curls 15/12 cal ski 15 Dips -into- 3 rounds: 5 Alt. V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows Then… 4 rounds: 10 Diamond Pushups 10 Ring Row 10 Bent Over Banded Tricep Extension 10 Standing Barbell Curl 15 Strict Abmat Situps (hands next…

8 Rounds!!! Min 1: 12/9 Cal Bike Max :35 Min 2: 5 Push Ups + 5 Devils Cleans Min 3: 12/8 Cal Row. :35 Max Min 4: 20-25 Air Squats Min 5: 10-15 Db renegade rows Min 6: 15 V- Ups

12min. EMOM: Odd Min. 10 Toes-To-Bar Even Min. 2 Power Snatch immediately into; 12min. EMOM: Odd Min. 10 Toes-To-Bar Even Min. 2 Thrusters Then… Get as far as possible in 10min… 50-40-30-20-10 Alt DB Snatches 1-2-3-4-5 Wall Climbs

3 Rounds 10 Overhead Squats 95/65 10 Strict Pull-Ups 10 Box Jumps Then.. 4 Rounds 10 Barbell Strict Press 12 DB Snow Angel Raise 15 DB hammer Curls 15 Standing Tricep DB French Press Then… For Time: 100 Double Unders 50 Russian KB Swings 40 Push-Ups 30 Burpees