Fitness

5 min Warm-up Shoulder Strength 15 min Alt EMOM 8 – 10 Pull-ups Rest 8 – 10 Hand Stand Push-ups Conditioning For Time (20min Cap) 21 – 15 – 9 Assault Bike KB Swings (53/35) 400m Run 30 Wall Balls (20/14) 10 Burpees 21 – 15 – 9 Assault Bike KB Swings (53/35)

Warm-up Running Warm-up Conditioning 3.1 Mile Assault Bike Run 1 Mile 2000m Row Run 1 Mile

12 min Cardio Interval 2 min Ski Erg 2 min Rest Clean Warm-up 10 Min EMOM Warm Cleans to 80-85% Conditioning 18 Min E3MOM :20 Max Assault Bike 1 x Power Clean (80- 85%)

Conditioning 8 mile ruck Carry what weight you want

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

5 min Warm-up Squat Therapy Conditioning 4 Rds For Time (12 min Cap) 50ft Bear Crawl 25 x Wallball (20/14) Conditioning Basketball

12 min Warm-up Squat Therapy Warm Up C & J Strength 7.5 Min E90S 1 x Clean and Jerk (85%-90%. 1 RM) Strength For Time (20 min cap) 3 rounds 21 Cal AB 15 Thrusters (95/65) 9 Bar Facing Burpees

Tabata Warm-up L-Sits Kick-ups Hollow-Bodies Planks Skill Development 8 Min EMOM Handstand Practice Strength 30 min AMRAP Row (Max Distance at Recovery Pace) 10 Pull-ups every 1k

5 min Warm-up Squat Therapy Conditioning 12 Min ALT EMOM 12 cals x Ski Erg 12 cals x C2 Bike Strength 20 min AMRAP Incredible Hulk. (115lb/75lb) 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats