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STRENGTH/SKILL: At 0:00 EMOM 12 of: ODD: 3 Deadlifts (Building) EVEN: 6-12 T2B CONDITIONING: At 12:00 For Max Calories AMRAP 3 of Machine of Choice

STRENGTH: Front Squat + Push Press *Build to Heavy 3+1 CONDITIONING: 3 rounds for time: 400m Run 20-40-60 Wallballs 2-4-6 Wall Walks *20 Minute Cap

WARM-UP: 3 x 10 2-position squat 10 block and twist 10 scorpions -then- Barbell Tech w/ Coach Jamie LIFT: Power Snatch Double *15 minutes building

COMMUNITY @ 9am IN PAIRS: 5 rounds 40/30 Calorie Row* 40 Wallballs* 14 Bear Complex** (share work-alternate reps) *One athlete will be working on the

STRENGTH: Hang Power Cleans *10 Minutes building to a Heavy Triple CONDITIONING 21-18-15-12 of: 400m Run (this remains the same every round) T2B Hang Power

SKILL: Kipping HSPU review *Tripod position focus CONDITIONING: EMOM 18 of: Min 1: 15/10 Calorie Machine of choice (use something you don’t like) Min 2:

SKILL: Kipping Pull-up review CONDITIONING: “Fran” 21-15-9 of: Thruster @ 95/65 Pull-ups *12 Minute Cap ACCESSORY: 3 x 1:00 Wall Sit (may add weight) 20

SKILL: Muscle-ups Drills for all: -Swinging Ring Rows -Russian Dips ——then——— -ADVANCED- 5 x 4-6 Ring Muscle-up *add an extra dip on every rep -INTERMEDIATE-