STRENGTH DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 30/20 Cal Row 15 Deadlifts (225/155)|(155/105) 12 Handstand Push-Ups (Score is Time)

WORKOUT FOR WEIGHT 12-10-8-6 Hang Power Snatch* *Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets. (Score is Weight) FINISHER 5 SETS FOR QUALITY 20 Banded Face Pulls 5/5 Plate Around the World (No Measure)

STRENGTH DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) WORKOUT FOR TIME 20 Deadlifts (AHAP) 50/40 Cal Bike 20 Bar Muscle-Ups 10 Deadlifts 25/20 Cal Bike 10 Bar Muscle-Ups -Hard Cap 15:00- (Score is Time)

WORKOUT 7 ROUNDS FOR TIME 200m Run 12 Burpee Box Jump Overs (20/16) (Score is Time)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift (Score is Weight) HERO WORKOUT "DT” 5 ROUNDS FOR TIME 12 Deadlifts (155/105)|(115/75) 9 Hang Power Cleans 6 Push Jerks

WORKOUT EVERY 4:00 x 5 SETS 30 KB Swings (53/35)|(35/26) 10/10 SA Front Rack Step-Ups (24/20)* 10 Box Jump Over *10 reps on right arm / 10 reps on left arm, legs alternate every rep (No Measure) FINISHER 8 SETS TABATA (:20 on/:10 off) MOVT 1 – Alt. Quadruped Bird Dog MOVT 2 – Heel…

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat (Score is Weight) WORKOUT ON A 12:00 RUNNING CLOCK… 1000/800m Row 60 Sit-Ups 30 Back Squats (185/135)|(135/95) Max Meter Row In Time Remaining… (Score is Meters)

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press (Score is Weight) WORKOUT EMOM x 15 MINUTES* Min 1 – 8-12 Strict Press (95/65)|(65/45) Min 2 – 8-12 Power Snatches Min 3 – 8-12 Burpees Over Bar *Athlete choice on reps for all three movements

WORKOUT 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB Floor Press Hold -:30 Walking Rest Between Sets- (Score is Time)

WORKOUT AMRAP x 20 MINUTES 4-6-8-10 and so on… Toes to Bar Alt. DB Hang Snatch (50/35)|(35/20) *12/10 Cal Bike After Each Full Set (Score is Rounds + Reps)