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4 Sets: 10 V-Ups 15 Tuck Crunches 20 Sit Ups 30 Russian Twists (15/per side) Then…. 4 Rounds For Time 5 DB Burpee Deadlifts 100m Run 7 DBL DB Hang Clean and jerks 100m Run 9 DBL DB Front Squats 100m Run

Every 2:00 x 10 Sets 3 Speed Bench Press @ 55% (1-3-1-1) 6 Ring Rows 6/6 Gorilla Rows Then.. 5 Rounds For Time: 200m Run 200m Row 75 Double Unders/100s

Back Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 50% 4 @ 60% 2 @ 70% Set 2: 3:30 – 7:00 6@ 55% 4 @ 65% 2 @ 75% Set 3: 7:00 – 10:30 6@ 70% 4 @ 75% 2 @ 80%+ Then…. 12 MIN AMRAP: 10 Pull Ups…

:90 Bike/Row/ski/run 2 Rounds: 20 banded curls 10 walking lunges 10 Hand release push ups Then… 4 Rounds For Time: 25/20 Cal row 20/15 Cal bike 2 Rounds of: 10 DB Bench press 50/35 10 DB Bent over row 10 Single DB curl 10 Tuck crunch

Every 2:00 x 6 (3 rounds) (Week 4 of 6) Odd: 8/8 Front foot elevated Farmers Hold KB/DB split squat + 12 Toe Elevated RDLs Even: 2 strict press + 7 Push Press + 15 Overhead banded triceps ext *as the strict press reps go down and push press reps go up, you should be…

2 Rounds: 15 Singles or DUs 20/20 mini band kick backs 5 BB RDLS 5 BB Bent Over Rows 5 Scap Pull Ups Then… Every 75 Seconds X 10 Sets Odd Rounds: Even: 4 Pause Deadlifts *2 Sec pause 2 in off floor right below knee cap @ 45-50% Even Rounds: 7/6 Strict Pull Up…

Warmup 3 Rounds 5 Wallball Shots 5 Burpees Then… Every 2:00 for 20:00 WallBall Shots (20/14) Cal Burpees Immediately into: Every 2:00 for 12:00 10-7-4-1-1-1 Front Squats, Increase Load Across Sets Then… Every 2:00 for 10:00 10 Reverse Lunges/Leg 95/65

40min. EMOM: (8 Rounds) Min. 1) 10 DB Push Press 50/35 Min. 2) 15 KBS 53/35 Min. 3) 5 Burpees + 30 Double Unders Min. 4) 20/15 Cals of Choice Min. 5) Rest

Every 2:00 x 10 Sets 3 Speed Bench Press (1-3-1-1) 6/6 SA DB Rows 12 Banded Straight Arm Lat Pulldowns Then….. 3 Rounds For Time: 25/20 Cal Bike 20 V-Ups 500/400m Row 40 Russian Twists 25/15 200m Run 20 DB Bench Press

2 rounds: 100m Run 5 Air Squat + toe Touch 5 Bradord Press 10 Plank Position Alt Shoulder Taps Then… Back Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 55% 4 @ 65% 2 @ 75% Set 2: 3:30 – 7:00 6@ 60% 4 @ 70% 2 @ 80%…