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Warm Up: Old man :15 Crush Grip Press :15 Goblet Squat :15 DB SN :15 Dead Hang x4 “Artie” 5 Pull ups 10 push ups 15 ASQ 5 pull ups 10 Thrusters (95/65) 20 min AMRAP

Warm Up: Old Man Running Drills Strength: OTM–Alt x10 13/10 Cal Ski 2 Wall Walks/10-15 HSPUs (Coach note: Ski’s Under Rig) “Cocaine Bear” 5 Rope Climbs 100’ DB Bear Crawls 50 1-arm DB HPCL/J (M) 200’ Sled Push 50 1-arm DB HPCL/J (M) 100’ DB Bear Crawls 5 Rope Climbs -FT- Extras: 5×5 Strict C2B 3×12 Lateral raises

Warm Up: Bulletproof Shoulders :15 Dead Hang :15 Push ups :15 Birddogs :15 ASQ x4 Strength: E2M x5 7 KB Strict Press 50’ FR Carry 7 Weighted Strict Pull ups “Ted” 20 DB Bench (M) 15 T2B 9 min AMRAP PostWOD: 1×100 Banded Pull aparts 1×100 Banded Tricep Ext Extras: 12 Bicep curls 12 Skull Crushers X3 2×20 Tate Press

Warm Up: :90/ side KB Ankle/Calf Smashing Running Drills Mini Band Walks Strength: 3-3-3-3-3 BSQ E3M -Est 3RM “Wild America” 3min AMRAP DL Hang Sqt CL FR Lunge (R/L=1) +1 Rep Each Round 1 min Rest 3min AMRAP Max Calorie Row X2 pick up where you left off Suggested range 95-115/75-85 Extras: 4×10 Goblet Cyclist sqts 3×10 Glute hamstring curls 3×8 Back Ext

Warm Up: :15 Plank :15 Push Ups :15 Split Stance hold-R :15 Split Stance hold-L X4 Running Drills “Space Cowboys” Partner- partition reps Buy-in: 200m KB Farmer Carry 30 Burpees 50 PCL/J (M) 30 Burpees 50 T2B 30 Burpees 50 Cal Bike 30 Burpees Cash Out: 200m KB Farmer Carry -FT-

Warm Up: 3min Barbell Quad Smashing 25’ Walking Lungster 25’ Quad Crawl :15 Dead Hang 10 Counter Weight Squats 5 min Strength: 5-5-5-5-5 FSQ E3M -Est 5RM “Mud Hens” OTM-Alt-8min 7/7 W. Split Squats (H) 12 Sandbag sit ups OTM-Alt-8min 10 Sandbag G2 Shoulder :30 Hollow Rock OTM-8 min 8/6 Cal Bike Extras: 4min Belt Sqt March 3×15 Reverse Hypers