SQUAT STAMINA 5 Rounds NOT for Time: 200m Run 5 Back, Front, or Overhead Squats (your choice) @ 60-70% of 1RM CONDITIONING 4 RFT 15 Power Snatch (75/55) 30 Double Unders (50 Singles)

POWER CLEANS 5 Rounds NOT for Time: 30sec Bike 5 Power Cleans (build in weight) cleans do not have to be touch and go CONDITIONING AMRAP 12 21/15 Calorie Row 15 Deadlifts (155/165) 9 Box Jumps (25/20)

WARM-UP/PRIMER EMOM 10 Min 1: 10 MB Cleans (20/14) Min 2: 10 T2B CONDITIONING 5 RFT 12 Wallballs (20/14) 10 Alt. DB Snatch (50/35) 8 Lateral Burpees

SHOULDER STAMINA EMOM 12 (4 rounds) 30-50 Band Pull Aparts 8-10 Strict Press (empty BB) 3-5 Push Jerks (loaded BB) CONDITIONING AMRAP 15 (alt. rounds w/partner) 12/9 Calorie Row 6 Power Cleans (135/95) 3 Push Jerks

CORE STRENGTH EMOM 10 Min 1: 5-10 Deadlifts (GBF) Min 2: 15-20 Sit-ups CONDITIONING “Helen” 3RFT: 400m Run 21 KBS (53/35) 12 Pull-ups

SQUAT CLEANS 15min to 3RM for the day CONDITIONING 4-5 Rounds NOT For Time: 12/8 Calorie Bike 10 Alt. DB Snatch (choose weight) 8 Lateral Burpees over DB

DEADLIFT + TOES 2 BAR Every 3 Minutes x 5 (15min) 3 Deadlifts (touch & go @ 60-70% of 1RM) 5-10 Toes 2 Bar CONDITIONING Every 2:30 Minutes x 6 (15min) 10 Deadlifts (115/85) 8 Hang Power Cleans 30 Double Unders scaling options: lighter barbell + 50 singles

S2O + PUSH-UPS + RING DIPS 5 Rounds NOT for Time: 6 S2O (build in weight) 8 Ring Dips 10 DB Push-ups CONDITIONING For Time: 21 Power Snatch (75/55) 600m Run 18 Power Snatch 400m Run 15 Power Snatch 200m Run 12 Power Snatch East 80 Lap 9 Power Snatch

FRONT SQUAT 4 sets of 8 (build in weight) CONDITIONING 4 RFT: 500m Row 12 Burpee Pull-ups 21 Box Jumps (24/20) scaling: “follow the leader” partner WOD

POWER SNATCH & POWER CLEAN 10min to a 1RM Power Snatch for the day 10min to a 1RM Power Clean for the day CONDITIONING AMRAP 20 400m Run or 500m Row 12 Hang Power Cleans (95/65) 6 Thrusters