Metcon EMOM for 15 minutes (1) 10-15 Calorie Bike (2) 15-20 Russian KBS,heavy (3) 10-15 Calorie Bike (4) 3-5 Deadlifts @ 70%-80% of 1RM (5) Rest :Grade your own effort If your body is sore, keep the weights lighter today and try to achieve more calories on the bike. Accessory 3 Sets 10 Weighted Ring Rows, heavy 10 Weighted Ring Rows, light 10 Ring Rows -Rest as needed between sets-

Strength Thruster 1 Rep every 30 seconds for 30 Rounds From the floor Aim for the same weight across all sets If too light, increase; if too heavy, decrease Metcon AMRAP in 15 minutes 3-5-7 Clean 135#/95# Sit-ups (2x) - After each 3-5-7, perform 30 Air Squats Score: Total reps completed for the workout Goal: 3+ rounds GHDs, Abmat Sit-ups & Abmat Sit-ups with weight are all considered Rx

Strength Thruster 1 Rep every 30 seconds for 30 Rounds From the floor Aim for the same weight across all sets If too light, increase; if too heavy, decrease Metcon AMRAP in 15 minutes 3-5-7 Clean 135#/95# Strict HSPU *After each 3-5-7, perform 15 Sit-ups Score: Total reps completed for the workout Goal: 3+ rounds GHDs, Abmat Sit-ups & Abmat Sit-ups with weight are all considered Rx Modifications: SHSPU - Abmat, Abmat + plate, DB Shoulder Press

Strength Bench Press (5-5-3-3-1-1)  New set every 2 minutes Increasing weight each set Metcon AMRAP in 7 minutes 30 C2B 45 Calorie Row Max pull-ups in remaining time Score: total reps completed for the workout Goal: 1+ minute for max pull-ups Modifications: C2B - pull-ups, banded/jumping pull-ups, ring rows

Metcon 2 Rounds for Time 1200m Run 80 Reverse Lunge Steps 40 Burpee Pull-ups Goal: 21 - 24 minutes Modifications: Burpee Pull-ups - Burpee Ring Rows  Accessory [Optional] 3 Sets, not for time 100' DB Gun Walk 10 Alternating DB Curls 20 Banded Tricep Pull-Downs -Rest as needed between sets-

Cardio Strength EMOM for 9 minutes 3 Power Cleans + 3 Front Squats + 3 Jerks Into... EMOM for 9 minutes 2 Power Cleans + 2Front Squats + 2 Jerks Into... EMOM for 9 minutes 1 Power Cleans + 1Front Squats + 1Jerks  Record heaviest weight lifted in each EMOM in the below sections Increase weight every 3 sets Aim to hang on to the bar for the entire complex Power Clean + Front Squat + Jerk (Score for 3 Reps of each) Power Clean + Front Squat + Jerk (Score for 2 Reps of each) Power Clean + Front Squat + Jerk (Score for 1 Reps of each)

Metcon 3 Sets 21-15-9 Calorie Row Box Jumps 24"/20" Sit-ups -Rest 3 minutes between sets- Score: Time to complete the given work (including rest) Sit-ups can be GHDs, abmats or abmats + med ball Preferably step-down from each box jump to avoid rebounding. Modifications: Box Jumps - Step-ups Accessory 3-4 Sets, not for time 10 Ring Rows (tempo) 10 GHD Hip Extensions (tempo) -Rest as needed between sets- Tempo on the ring rows: 3 second hold at top & 3 second negative Tempo on the GHD hip extensions: 3 second hold at top & 3 second negative

Warm-up General: Line Drills- High knees, but kicks, skip, lateral lunge, Spider-Man lunge, bear crawl, leg kicks, burpee broad jump - Specific: Tabata Scap push ups Bear crawl stance shoulder taps - 5:00 Build to starting Bench Press (3 Waves of 3-2-1) New set every 2 minutes Suggested Waves Percentages: 5@ 80% 3@ 85% 1@ 90% 5@ 85% 3@ 90% 1@ 95% 5@ 90% 3@ 95% 1@ 100+% Metcon (4 Rounds for reps) 4 Sets AMRAP in 3 minutes of 4 Single-Arm Devil's Press (1x50#/35#) 6 Push-ups 8 Air Squats -Rest 1 minute between AMRAPs- Score: Total reps completed for the workout Modifications: Push-ups - from the knees; hand-release

Weightlifting Bench Press (3 Waves) New set every 2 minutes Suggested Wave % 5@ 75% 3@ 80% 1@ 85% 5@ 80% 3@ 85% 1@ 90% 5@ 85% 3@ 90% 1@ 95% Metcon (3 Rounds for reps) 3x AMRAP in 3 minutes (No rest in-between) (1) 20 Wall Balls 20#/14#; 20 Box Jumps 24"/20"; Max KBS 53#/35# in remaining time (2) 20 Box Jumps; 20 KBS; Max Wall Balls in remaining time (3) 20 KBS; 20 Wall Balls; Max Box Jumps in remaining time  Score: total reps completed for the workout Modifications: Box Jumps - Step-ups