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Warm Up: :20 Plank :20 RKBs :20 ASQ X3 Super D Shoulders Vaughn “Bell” 21 DL (185/125) 15 Pull ups 9 Front Squats (185/125) 3RFT *Hero Workout PostWOD: :30 Mini Band Glute Bridge :30 Seated Banded Pull aparts x4 Extras: 3×10 Cossack Sqt 3×15 Facepulls

Warm Up: Old Man Running Drills+increasing speed 100’ Runs PreWOD: :30 Weighted Planks :30 rest x6 “Money in the Grave” 400m Run 500m Row 15 V-up/10 GHD sit ups 20 min AMRAP Extras: 3×15 Reverse Hypers 3×15 Calf Raises

“Deadpool” 80 DUs 50 Sit ups 30 Wall Balls 20 Cal Row 3min Rest 3RFT

Warm Up: 2min Bike 10 Mini Band Serratus Wall Slides 10 ASQ 5 Push Ups+Taps 5 Barbell Muscle CL+Press 5min “Champagne Moments” 2min for max reps 7/5 echo bike cal 7 burpees over bar Max thrusters (M) 2min rest x5 Post WOD: :60 Zottman Curls :60 Banded Tricep Ext x3 Extras: 12 Pause Ring rows 100’ DBL KB FR Walk X4 Crossover Symmetry

Warm Up: 7/7 KB Press (M) 25’ Bottoms up 90° walk-R (L) 25’ Bottoms up 90° walk-L (L) 7/7 Split stance KB Row (M) 3 Arch to Hollow (rig) 6mins Strength: E3M x4- Both in the 3M 7 Bench Press Max Rep strict pull ups “Man in the iron Mask” 2 MUs 4 Power Snatches (M) 300m Run 6RFT Extras: 30-30-30 Plate Partials 12 Narrow Low Row 15 Ys x4

Warm Up: 3min Hamstring flossing (barbell) 3 min Cardio Machine 5 Lungsters 7/7 1-leg glute bridge 5 Gator Rolls Strength: 7×1 E3M DL “Logan” P1: Max Distance Bike Erg P2:50’ Sandbag Carry (L-M) 50’ Walking KB Lunges (L) 10 min AMRAP Extras: 3×15 GHD sit ups 4×10 Reverse Hypers