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WARM-UP A) 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups STRENGTH Every 75 seconds x 8 rounds at 70%: 3 Split Jerks Objective: build to 70% max for 3 split jerks every 75 seconds WORKOUT 20-15-10 For Time: Ring Rows Wall Balls, 20#/14# Then, 20-15-10: Calorie Row Strict DB Press, 35#/25#

5 RFT 5 Shoulder Press 5 Push Press 5 Push Jerk 95/65

Warmup 10 air squats 10 goblet squats 30# 10 downward dog pushups 10 inch worms 10 fron squats (bar) 5 squat cleans (bar) Skills/Strength Rest day WOD 3x5:00 AMRAP 5 Power Cleans. 95/55# 10 Front Rack Lunges 95/55# 15 Sit-ups Cool down 20 Walking Lunges

Mobility Day / Rest

Rest day. Or Complete a 3 mile walk or hike for active recovery

Warmup 2 Rounds 200m row 10 squats MetCon 21-15-9 Hang Power Cleans Air squats Sit-ups 95# men - 65# women Scaling - use PVC pipe and work on form

Warmup 2 Rounds 10 ring rows 10 squats 10 hang power cleans - bar Workout Hang power cleans 4x40% 4x50% 4x60% 4x65% 4x75% 4x85% EMOM 10 4x60%

2000m row

Heavy day. Clean and Jerk 5-5-3-3-3-1-1-1-1

Warmup: 2 rounds 1 minute Echo Bike 10 Air Squats MetCon: 3 RFT 200m row 15 KB swings - 55 lbs 30 seconds battle rope