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Warm Up: :60/:60 Barbell Hamstring Flossing Old man 5 Good Morning 7/7 Split Squats 10 ASQ 10 Hollow Rocks 5mins Strength: DL E3M (+10lbs) 5 @ 70% 5@74% 5+@80% (Max Reps) “I Want It That Way” Buy-in: 500m Ski Erg then→ 20 KB Step up 10 KB OH Sit ups 4 Rds then→ Cash-out: 500m Ski Erg Extras: 3×25 Frog Reverse Hypers 4×50’/ Side 1-arm Farmer Carry

Strength: BSQ E3M (+10lb) 5 @ 70% 5 @ 74% 5+ @ 80% “Everybody” 12 RKBS 20 Step ups 12 Hollow rocks 20 Calorie Row 14min AMRAP

Warm Up: Old Man 5 Jumping Pull ups 10 Wall Balls 100m run x3 “Tommy V” Partners version 21 TH (115/85) 12 Rope Climbs 15 TH (115/85) 9 Rope Climbs 9 TH (115/85) 6 Rope Climbs -FT- Right into Alternating Rounds→ 200m Run 11 DBL DB DL (50/35) 8 RFTs Repeat 7/1/23

Warm Up: Banded FR Mob 10 ASQ 10 H2H Swings 8 hurdle Jumps 8 No Push up Burpees 5mins Strength: Every :30 x20 1 Power Clean “Kel” 400m Run 30 Wall Balls 30 Box Jumps 800m Run 30 Box Jumps 30 Wall Balls 400m Run -FT- Extras: Would you rather fight… 100 duck sized horses Or 1 horse sized duck?

Warm Up: Old Man :12 Tuck ups :12 Plank :12 Push ups :12 Squat Hold :12 Squat x3 Strength: OTM-10min-Alt 8-10 Body Saws 3/3 1-Arm DB CL/J “Jumpin Jambalaya” 10 burpee Box Jump Overs 20 Pull Ups 600m Run 20 min AMRAP Extras: 12 Lateral Delt DB Raise 10 Low Rows X4 Crossover Symmetry

Warm Up: Mini Band Walks (25’/25’) 5 Tempo Goblet SQT 4 Cossack Squats 4/4 Split Squats 10 Bicycles 6mins Strength: BSQ E3M 3@74% 3@80% 3+@84% “Gumby Gumbo” 3:00/1:00 x4 25 Wall Balls 25’ Walking Lunge 15 Toes to Post/Dragon Flags 25’ Walking Lunge No weight on lunges) Extras: 4×10 Sandbag Sit ups 1×50 Banded Good Morning