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Back Squat (5 x 10) Every 2:00 x 5 (week 2 of 4) 10 Back squats Then….. 2 Rounds For Time: 250/200m Row 12 Toe to Bar 18 Wallballs 32 Double unders 18 Wallballs 12 Toe to Bar 250/200m row rest 1:00 between rounds

For Time: Buy In 20 Barbell Lunges into… 2 Rounds: 21 Pull ups 15 thrusters 9 Cal bike into.. Cash out: 20 Barbell lunges

Rowing Golf!!! then.. EMOM 10 30 Double unders (45 singles) 3 Hang Power cleans Then… 10 Rounds For Time: 3 Power Snatch 4 Overhead Squats 5 Box Jump Overs

Strength WOD. Week 1/3 12 Rounds For Quality & Time 8Farmer Hold Step Back Lunges @ 2×50/2×35 3 Deadlifts @ 70%-75% Then… For Reps: 12:00 AMRAP 3 Wall Walks 9 Toes to Bar 12 Alternating Dumbbell Snatch

30 Min AMRAP 300/250m Row 5 Pull Ups 10 Push Ups 15 Air Squats 12 Shuttle runs

12 Rounds For Quality & Time 10 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 55% *Each set to be completed unbroken Then… Every 2:00 x 8 Sets, Alternating Stations Station 1: 18/14 Cal Row Station 2: 18/13 Cal Bike Primary Objective: Maintain consistent times across all eight sets

Back Squat 10 reps Every 2:00 x 6 (week 1 of 4) Goal is to be about 60-65% of your 1rm, this should feel on lighter side today to adjust to the volume and gauge soreness After 4 weeks of 10s we will progress to 6s in the cycle. Then… 12 Min AMRAP 2 Hang…

For Quality: 3 Sets: 16 Alternating Kettlebell Gorilla Rows 20 Plank Dumbbell Pull Throughs Then.. For Time: 30-25-20-15-10-5 Row *At the end of each round including the final round, complete 6 Toe to bar/Muscle ups

Power Snatch Every 2:00 x 5 Sets 1.1.1.1 *Rest 10s b/t reps Then…. 2 Rounds For Time 20 Double Unders /30 Single Unders) 25 Deadlifts 20 Double Unders 20 Shoulder to Overhead 20 Double Unders 15 Front Squats 20 Double Unders 10 Clean and Jerks

Lower Circuit 4 Sets 1. 10 Box jumps / step downs 2. 10 Barbell Reverse Lunges Rest 1-2 Minutes Between Sets. Then…. 4 Super Sets 10 Double Kettlebell Deadlifts 10 Goblet Squats 50m Sled drag Steps. Rest Then… 4 Super Sets 10 Bent Over Barbell Row 10 Kettlebell High Pull 15/12 Ski or Row Rest…