DEADLIFT 15min build to a moderate set of 3 Do not exceed 80% of 1RM; focus on setup 5 ROUNDs (not for time) 12/8 Calorie Bike 10 Wallballs 6 Power Cleans (40-50% of 1RM Clean) 2 Jerks

3 POSITION POWER SNATCH + PAUSE OHS 15min staying light on complex focusing on bar path and body posture 3 position (pockets, knees, floor) finishe with a 3sec pause OHS CONDITIONING UGLY MILE: 400m Run 15 Box Jumps 10 T2B

RING MUSCLE UP PRACTICE E2M for 10min (5 rounds) 20 Dubs + 1-5 Ring Muscle Ups Scaled to: Bar MU, C2B PU, PU, Ring Row CONDITIONING 5 Rounds for Reps 1min Calorie Bike/Row 1min Push Ups/Sit Ups 1min KBS 1min Rest

BARBELL COMPLEX 15min to heaviest complex 5 Romanian Deadlifts 3 Hang Power Cleans 1 Pause Front Squat (3sec in bottom) AMRAP 17 w/partner 7 Power Cleans (135/95) 7 Front Squats 7 Lateral Burpees alternating rounds with partner

AMRAP 15 19 Wallballs (20/14) 19 Calorie Row

CONDITIONING 6 Rounds NOT for Time 10/8 Calorie Row 12 KBS 9 Deadlifts 6 Hang Power Cleans 3 Front Squats keep the weight light and cycle Barbell

STRICT PRESS 3 sets of 10 building in weight PUSH JERK 3 sets of 5 building in weight EMOM 20 (5 Rounds) Minute 1: 15/12 Calorie Row Minute 2: 8-10 HSPU Minute 3: 8-10 T2B Minute 4: 8-10 Alt DB Snatch

POWER CLEAN + HANG POWER CLEAN 15min work up to 75-80% of 1RM AMRAP 18 (alternating rounds w/partner) 30 Double Unders 5 Power Cleans (135/95) 7 Burpees

BACK SQUAT WU-5-4-3-2-1-1-1+ 70-75-80-82-84-87-90% FOR TIME Buy In: 50 Wallballs (20/14) 6-8-10 C2B Pullups DB Squats (50/35) Directly into… Buy In: 30/20 Calorie Row 6-8-10 C2B Pullups DB Squats (50/35)

CONDITIONING For Time: 12-9-6 Calorie Row Front Squat (95/65) Directly into… 12-9-6 T2B Hang Squat Clean (95/65) Directly into… 12-9-6 Bar Facing Burpees Thrusters (95/65)