STRENGTH 5-5-5-5-5-5-5 Front Squat* *Start Light and Build to Heavy Set of 5 (Score is Weight) WORKOUT E2MOM x 12 MINUTES 200m Run Max Squat Cleans (185/135)|(135/95)

SKILL EMOM x 10 MINUTES MIN 1 – 10/8 Cal Row for Quality MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives (No Measure) WORKOUT 3 ROUNDS FOR TIME 10 Handstand Push-Ups 30 Slam Balls (30/20)|(20/10) 15 Handstand Push-Ups 25/20 Cal Row (Score is Time)

STRENGTH ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into… ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch (Score is Weight)   WORKOUT 4 SETS AMRAP x 3 MINUTES 3 Power Snatch (115/75)|(75/55) 3 Overhead Squats 3 Lateral Burpees Over Bar -Rest…

WORKOUT FOR TIME 50 Double Unders 50 Sit-Ups 50 Up-Downs 50 Wall Balls (20/14)|(14/10) 50 Box Step-Ups (24/20) 50 Kettlebell Swings (53/35)|(35/26) 50 Box Step-Ups 50 Wall Balls 50 Up-Downs 50 Sit-Ups 50 Double Unders -20:00 Hard Cap-

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Power Snatch *Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG. (Score is Load) WORKOUT "ISABEL" FOR TIME 30 Power Snatch (135/95)|(95/65)

WORKOUT EMOM x 30 MINUTES MIN 1 – :50 Max Cal Bike MIN 2 – :50 Max Hand Release Push-Ups MIN 3 – :50 Max Slam Ball Russian Twists (Athlete Choice) MIN 4 – :50 Max Slam Balls MIN 5 – Rest (Score is Reps)

Skill EVERY 2:00 FOR 5 SETS… 2-4 Reps of Gymnastic Complex* 100m Jog *1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up (No Measure) Workout  AMRAP x 5 MINUTES 12 Pull-Ups 12 Box Jumps (20) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 9 C2B…

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex 1 Clean Deadlift + 1 Power Clean & Jerk* *Build past workout weight. Reset position after Clean DL, does not need to be connected (Score is Load)   WORKOUT "THE CALI BEAR" EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners…

WORKOUT FOR TIME 100 DB Front Squats (50/35)|(35/20) *Every minute including at 0:00, perform 5 Burpees (Score is Time) FINISHER 4 SETS FOR QUALITY 8/8 Single DB Around the Worlds 10 Slow Alt. Side Lunges 12 Slow Single DB Curls

WORKOUT "FRAN" FOR TIME 21-15-9 Thrusters (95/65)|(65/45) Pull Ups  (Score is Time) POST-WORKOUT STRENGTH 5×3 Thruster* *Use the Same Moderate-Heavy Load Across