Warm-Up: 12 min EMOM: 1st: :40 Row 2nd: 60 Singles 4th: 10/8 Judo Push-ups 3rd: Run 100 A) Shoulder Press (5x3) *work up to 85-90% of 1RM B) “The Bucket List” “Death By:” 2 Cal Row -then- “Death By:” 10 Double Unders -then- “Death By:” 2xLOG Shuttle Run *10 min time cap for EACH “death by” *for each round not completed, perform :30 plank *scores: completed rounds of each “death by” C) Accessory: False-Grip Ring Row (3x8) Ring Support Hold (3x:15)

Warm-Up: Run 300 m 2x: 10 PVC Passthroughs 5 Kang Squats 5 Squat Therapy Squats 5 Push Jerk 3 Muscle Sn + 3 Power Sn + 3 Full Sn 8 OHS A) Back Squats (5x3) *work up to 85-90% of 1RM B) 20 min. EMOM 1st: 3 Snatches 60% or more of 1RM 2nd: 10 Butterfly Sit-Ups 20 Mountain Climbers *make lowest an lowest rep togeth C) Accessory: Around the Worlds (3x3 each)

Warm-Up: Run 200 m 2x: Knee Hugs Heel to Butt 10 RKBS 5 Kneeling Contralateral KB Press (each arm) 5 KB Windmills (each side) 10 PVC Passthroughs 5 OHS w/ :03 pause A) OHS (5x3) *work up to 85-90% of 1RM B) “Tabata” HSPU (Plate/Box/Zombie Press) Double Unders (Singles) Power Clean (135/95#) *8x, :20 on/:10 off *score: lowest rep count of each exercise C) Accessory: Ski 500 m or Bike 1000 m

Warm-Up: 3x, :30 on/:30 off of: Singles -then- 3x, :30 on/:30 off of: Up Down Devil Press (light) -then- 10 min for Mobility Thursday *focus on shoulders/thoracic A) Push Press (5x3) *work up to 85-90% of 1RM B) For time: 10*9*8...3*2*1* of: Pull-ups -then- 1*2*3...8*9*10* of: Up Downs to 6” target above reach *Run 100 m **Run after every round C) Accessory: HS Hold + Shoulder Taps (3x10)

Warm-Up: Row 500 m 2x: 10 Elbow to Ankle Lunges 10 Inverted Hamstrings 5 Single Arm DB Bicep Curl + Arnold Press (each arm) 10 Lateral Hops over DB 10 Leg Swings (each leg/way) A) Deadlift (5x3) *work up to 85-90% of 1RM B) 5 min AMRAP: 21 Cal Row 15 Single Arm DB Hang Clean + Jerk 9 Lateral Hops over DB -2 min rest- 4 min AMRAP: 21 Lateral Hops over DB 15 Cal Row 9 Single Arm DB Hang Clean + Jerk -2 min rest- 3 min AMRAP: 21 Single Arm DB Hang Clean + Jerk 15 Lateral Hops over DB 9 Cal Row C) Accessory: Bench Press (3x10) Good Mornings (3x20)