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METCON 18min AMRAP 25/22 Cal Ski 20 KB Swings 24/16kg 15 Box Jump Overs 24″/20″ 10 Handstand Push-Ups Accessory Work Three sets of: GHD Hip

STRENGTH: Back Squat:  EMOM every 2 minutes for 12 minutes • 3 backsquats starting @70% with a 3 sec pause at the bottom. Followed by:

STRENGTH: Bench Press: • EMOM for 10 minutes: min 1: 8-10 hammer grip DB alternating bench press, SLOW & controlled, heavy as possible. min 2: max

STRENGTH: Front Squat 3 x 5 @n 70% Midline work: EMOM for 9 mimutes • min 1: Ring Plank: 45 sec unbroken • min 2: 10-15

STRENGTH: Back Squat: • 3×12 @ 60% METCON 3 Rounds for Time: 500m Row 6 Bar Muscle-Ups (x2Pull-Ups) 12 Power Cleans 135/95

METCON 4 Rounds for Time: 400m Run 20 Kettlebell Swings 24/16kg 15 Box Jumps 24/20 Accessory Work 3 sets: GHD Sit-Ups x 12 reps Glute-Ham

STRENGTH: • 3×12 sit-ups • 1 min plank holds x3 METCON For time: 50/35 Cal Bike 40 Alternating Pistols 30 Toes to Bar 20 Hang-Power

STRENGTH: Bench Press: •  3×10 barbell bench press at 60% METCON 14min AMRAP 20 Burpee Box Jump Overs 24/20 10 DeadLift 185/135 10 HandStand Push-Ups

STRENGTH: Front Squat: • 1×5 @ 50% • 1×5 @ 60% • 1×5 @ 65% METCON For Time: 800m Run 20 Wall Ball Shots 20/14

STRENGTH: EMOM: for 12 minutes: • min 1: 10 GHD back extensions • min 2: 10-12 strict DB hammer bicep curls • min 3 :