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48 Min EMOM (8 Rounds) Min 1: 12/9 Cal Bike Min 2: 5 Push Ups + 5 Devils Press or 3/3 Min 3: 12/9 Cal Row Min 4: 25 AIr Squats Min 5: 200m Run Min 6: 10 Pull-ups

6:00 5 Bb Front squats 5 Ring Rows 5 Pushups 5 Muscle cleans 10 Band Pull Aparts 100m Row Every 1:45 Seconds x 6 Sets (2 of 6) 2 Clean pulls + 1 Power clean + 1 Hang squat Clean + 1 Front squat Then… Every 3 Minutes x 5 Rounds: 200m Run 9 Deadlifts…

2 Rounds: 100m Run 20 Alternating Plank Position SHoulder Taps 5 Air Squat :30 Sec Row Then…. 3 Sets: (10 min to complete) 30 DB Russian twist 1/2 count 20 DB ceiling crunches 15 lying leg lowers (don’t let heels touch the ground) 10 tuck crunch rest :30 between Sets Then… For Time: 40/30 Cal…

3 rounds: 10 Mini band lat walk + 10 Air squats 5/5 curtsy lunges 10 Sec Dead Hang From the Bar 5 Up downs Then… 12 Min to complete (week 4 of 6) 4 Sets: 5 Deficit RDLS (2 second negative each descent) 6 Chin-ups with a pause at the top Rest 90 sec between…

4 Min AMRAP: :20 Sec Bike 8 Band Pull Aparts 6/6 Single Arm Banded Press 4 Scap Push Ups 2 Hand Release Push Ups Then.. Every 1:15 x 6-7 sets (Week 4 of 4) 3 Push press (start working sets at about 75-80%% of your 1rm strict press and build over the 6 sets.) Finisher:…

1:30 Row or Bike Increase effort every :30 Seconds into: 1rd 15 Bodyweight Calf Raises 10 No Lockout Air Squats 5 BB RDLS 5 BB Strict Press 5 Scap Pull Ups Then… Deload week Every 1:30 x 5 20 Banded heels elevated Godlet squats with light db 20/15 20 Banded hamstring curls Notes: After max…

For time @ 60-65% effort 800m run 40 sit-ups 40 Plank Position Shoulder Taps 80 cal row :30 Sec Superman Hold :30 Sec Hollow Body Hold – 600m run 30 sit-ups 30 Plank Position Shoulder Taps 60 cal row :30 Sec Superman Hold :30 Sec Hollow Body Hold – 400m run 20 sit-up 20 Plank…

3 Sets: (15 Min to Complete) 8 DB Arnold Press 15-20 BAnded Tricep Push Downs 8 Double Double DB Bent Over Rows 15-20 Banded Chest Pulls Rest 60 seconds between sets Then…. 18 Min AMRAP 15 Dumbbell Deadlift 300m run 15 Dumbbell Push Press 300m run 15 Sit Ups 300m run — Round 2. Row…

2rds 100m row 10 Air squats :20 Bike 20 Shoulder taps Then.. Clean warm-up 2min Every 1:30 Seconds x 6 Sets (1 of 6) 2 Clean pulls + 2 Power clean + 1 Hang squat Clean above knee Keep your hands on the bar, but re-set for your clean pull. no dropping the bar until…

2 Rounds 100m Run 10 Dips 10 Banded Chest Pulls 200m Row Then.. 3 Sets: (12 MIn to complete) 8/8 single leg Bulgarian split squats with Suitcase Hold 10 DB Bent Over Reverse Flys 15 Banded Face Pulls 50m Suitcase Carry on R/L(down/back with right hand-down and back with left Rest 1:00 between sets Then……