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Part A & B (24:00 running clock) PART A: (8:00 cap) 5, 6, 8 Strict Weighted Chin Up Straight Into… Superset: Front Squat & DB Press (16:00) 3 x 12 Front Squat (60-65%) 3 x 12 Seated DB Strict Press *All 3 working sets @ same weight *Rest 2-3 min METCON: (12:00) Every 2:00 x […]

Aerobic conditioning (40:00) Buy In: 48/40 Cal Bike Then, 4 Rounds: 750/650 M Row 600 M Run Then, Cash Out: 48/40 Cal Bike Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in a squat rack) 1:00 Couch Stretch (2:00 Total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Squat Bottom

Pulling Strength (25:00) Every 1:30 x 7 (10:30) 3 clean & Jerks (Building Up to 80-90%, if possible) Straight Into… Deadlift (14:30) 3 x 10 Deadlift (Goal Range: 60-65%) *All 3 working sets @ same weight *Rest 2-3 min METCON: (10:00) AMRAP 10: 10 Power Clean (RX: 95/65) (Adv: 115/75) 8 Burpee Box Jump Over

Lower Push and Vertical Press Superset: (18:00) 3×12 Back Squat (Goal Range: 60-65%) 3×12 Strict Press (Goal Range: 68-70%) *All 3 working sets @ same weight *Rest 2-3 min METCON (15:00) EMOM 15: Min 1) 12 Single Leg Squats (pistol) Min 2) Hanging L-Sit to :40 Min 3) Max Cal Row to :45 *SCORE IS

Horizontal Press & Pull Strength: PART A: (8:00 cap) 5, 6, 8 Strict Weighted Pull Up Straight Into… PART B: Superset: (16:00) 3 x 12 Barbell Bench Press (Goal Range: 68-70%) 3 x 12 Single Arm DB Bent Over Row *All 3 working sets @ same weight *Rest 2-3 min METCON: (15:00) 100-75-50-25 Double Unders

Perform the following, rest as needed between: (20:00) A) 4 x 8 Arnold Press B) 4 x 10 Strict Toes to Bar C) 4 x 10 Ring Rows 4 Rounds: (20:00) 75 Double Unders 15 Shoulder to Overhead (RX: 75/55) 10 Bar Facing Burpees OPTIONAL ADDITIONAL WORK: A) Banded Mobility and Soft Tissue Work 20:00

Single Leg Work (18:00) Split Squat & Sandbag Carries Alternate between the following movements: A) Back Rack Bulgarian Split Squat 4×5 each leg B) 4x 50′ Sandbag Bearhug Carry METCON: (20:00) 4 Rounds: 20 Russian KB Swing (RX: 53/35) (ADV: 72/53) 20 Jump switch lunge 12 DB Bench Press (athlete choice on weight) 8 Sandbag

Aerobic Conditioning (35:00) 5 Rounds: 500 M Row 400 M Run 15 Empty Bar Overhead Squats Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in a squat rack) 1:00 Couch Stretch (2:00 Total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Squat Bottom Hold w/ Rig Assistance 1:00 Pike Stretch

(15:00) Snatch (FROM FLOOR) (POWER OR SQUAT) (A) EMOM 10: 1 Snatch (B) Then, 5:00 to perform 3×3 Snatch Pulls at Final Weight on EMOM EMOM 16: Min 1) Shuttle Run to :40 Min 2) 16 DB Hang Clean & Jerk (8 each side — athlete should switch hands every 4 reps) (RX: 50/35) Min

Alternate Movements: Front Squat & Strict Pull Ups (20:00) A) Front Squat: Work to a Heavy Single (Around 90% – 95% +/-) (RIR 1-2) B) Strict Weighted Pull Ups OR Chin Ups 4x 5, 6, 8, 8 (SCALE: A) Banded — B) Ring Row) METCON: (20:00) AMRAP 20: 14/12 Cal BIke 12 V-Ups 12 Squat