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METCON For time: 50/40 Cal Assault Bike 100/80 Cal Row 150 Double-Unders *Every 3 minutes, including 0:00, perform 5 Burpees. Accessory Work GHD Hip Extension

STRENGTH: Take 15 minutes to establish a 1RM pause Front Squat Followed by: EMOM for 5 minutes: Barbell glute bridge from the floor, as heavy

STRENGTH: EMOM for 9 mins: •min 1: 12 bird dogs •min 2: 45 sec hollow hold •min 3: 12 GHD back extensions Followed by: 3″

STRENGTH Back Squat: 5 rounds: every 90 sec • 6 @ 65% 3 sec pause • 4 @ 75% 3 sec pause • 3 @ 85% 3

STRENGTH: EMOM: for 12 minutes: • min 1: Max push ups • min 2: 10 strict T2B • min 3: 8 handstand push up negatives • min

Warm Up 400m Run 2 Sets 10 Kettlebell Wind Mill B/P 10 Kang Squats B/P 10 Push-Up to Down Dog METCON 18min AMRAP 250/200m Ski

STRENGTH: EMOM for 6 minutes KB front racked split squats x8 (each) with green/blue. Slow & controlled. Scale accordingly Followed by: EMOM for 5 minutes: Hamstring DB

STRENGTH: EMOM for 9 miniutes: •min 1: 12 bird dogs •min 2: 45 sec hollow hold •min 3: 12 GHD back extensions Followed by: 3″

STRENGTH: GHD Back extensions: EMOM for 4 minutes x10 – 25lb plate/10lb plate Followed by: Back Squat every 90 sec • 8 @ 55% 3 sec

STRENGTH EMOM for 12 minutes: • min 1: Max pull ups • min 2: 40 sec handstand hold • min 3: Strict T2B METCON For