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Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 5:00 Row for Calories at a sustainable Pace 5:00 Bike for Calories at a sustainable Pace Run 800 M —-REST UNTIL 20:00 MARK—- Then… at the 20:00 Mark Row the Cals you hit in 5:00 previously Bike the Cals you hit in […]

Posterior Chain Strength (24:00 Clock) 12:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 4 @ 70% — 3 @80% — 2 @90% Straight into… (12:00) 3×6 Deadlift (RIR 2-3) (Building to a tough last set) METCON: (20:00) 4 Rounds: 15/12 Cal Bike 8 Power Clean (RX: Touch and Go, athlete choice

Upper Strength (16:00 Clock) 10:00 to complete… 3×6 Weighted Ring Dips OR Weighted Straight Bar Dips OR 3 x 11 Push Ups 3×6 Pull Ups METCON: (16:00) AMRAP 16: 3 Wall Walks (ADV: 25-50′ HS Walk) 200 M Run 6 Bar Muscle Ups 200 M Run CORE (athlete choose 1 of the following movements) (5:00):

Lower Strength (25:00) Thruster: (12:00) *Taking your 5RM from last week, perform: 10 @ 65% of that 5RM — 8 @ 70% of that 5RM — 6 @ 75% of that 5RM — IF YOU DID NOT DO 5RM LAST WEEK, FIND A 5RM THIS WEEK — Straight Into… Front Squat (from rack) (13:00) 6

Strength (20:00 Clock) 12:00 to perform: 3×3 Snatch (POWER OR SQUAT) Warm up and build to: 3 @ @65% — 3 @75% — 3 @85% Straight into… Superset: 8:00 3×10 Tough Ring Row 3×10 Dumbbell Skull Crushers METCON (20:00) Test for Well-Roundedness: 3 rounds: 400 m run OR 500 M Row 20 Wall Ball (ADV:

Strength (24:00) Find a 1rm Push Press in 12:00 Straight Into… 5 – 5 – 5 Back Squat (12:00) *Build to a Heavy 5 METCON: (20:00) 7 Rounds: 10/8 Cal Bike 8 SHSPU OR 8 Hand Release Push Ups 6 Single Arm Alternating Devils Press (3 ea side) (RX: 50/35) Optional Work: Row Intervals: :20

Aerobic conditioning (40:00) Endurance Test: (Find a pace you can sustain and settle in) 2000 / 1700 M Row 25 Toes to Bar 70/60 Cal Bike 25 Toes to Bar 1600 M Run *Note time on this, we’ll retest in 12 weeks Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in

Posterior Chain Strength (24:00 Clock) 12:00 to perform: 3×3 Clean (POWER OR SQUAT) Warm up and build to: 3 @ @65% — 3 @75% — 3 @85% Straight into… 12:00 to Perform: 3×8 Deadlift (RIR 2-3) METCON: (20:00) 4 Rounds: 50 Double Unders 10 Deadlift 5 Hang Power Clean *REST 1:00 **Choose a challenging weight

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Upper Strength (22:00 Clock) 10:00 to complete… Part 1: 3×5 Weighted Ring Dips OR Weighted Straight Bar Dips OR Push Ups Straight into 12:00 to complete… Part 2: Superset 3×10 Bench Press (Athlete may use Dumbbells or Barbell) 3×5 Pull Ups METCON: (20:00) Buy-In: 5 Wall Walks (ADV: 50′ HS Walk) Then, 3 Rounds: 200