Today's workout is a 3 part "series". Each of you have been crushing it all week. Looking forward to seeing everyone continue the progress. * To help spread information we will be working on a monthly newsletter to keep everyone informed of our plans with the gym and ideas we have. We will be sending the first one out in the coming weeks so keep an eye out for an email. Warm-up ALL:  12 min emom 1) 3 single leg box/plate jump (small) 2) :20 trx ring row hold 3) 8 Plate ground

Warmup ALL: 7 min of work : 20 Clamshell (per side) :40 wall sit 10 lunge and reach stretch (5 p/s) Strength OPEN: Front Squat (10 min emom: 6 reps @ 135/95) Want quick but CONTROLLED reps today! Like a piston. Try to keep constant tension during 6 reps. No bottom out please. LIFE: Metcon (Weight) 10 Min emom 7-9 Db front rack squats Metcon OPEN: Metcon (1 Rounds for time) Every 4 min X 5 rnd 200 m run 15 push press (115/75) 15 deadlifts (115/75) 200 m run Rx+ 155/105 *Recor

Warmup ALL: 400 meter run Then 2 rnd 10 Plank C.A.R's (per arm) 10 beat swings on bar 10 Band plank lateral pulls Strength ALL: Floor press + renegade row (4 X 8) 4 sets 8 Floor press (bar) (HAP) 8-10 Renegade row (per side) (db) :30-:40 side plank (per side) *rest 90 sec between sets ** track floor press weight. ***Close grip on floor press Metcon ALL: Metcon (AMRAP - Reps) 4 rnd of 1 min work/ :10 sec transition A) Cal ski B) 50 meter box push = 1 rep C) Tire flip/ sandbag

Warmup ALL: 9 min of work :20 side clamshell (per side) :15 passive bar hang 6 DB Romainan deadlift 30X0 10 tuck up :15 bent hollow hold Strength OPEN: Deadlift (5 X 5) 5 X 5 15 min to build and complete. ( 70+%) *keep loads same across all working sets lift weight Metcon OPEN: Metcon (Time) 3 rnd for time 40 Wall ball 20/14 30/25 Cal row 20 burpee box jump over (24/20") * cap 25 min

Warm-up ALL: 3 sets 10 Scapular pull up (no shrug/ all scaps) 10 M quadruped crawl Forward 5 push up 10 M quadruped crawl backward 5 push ups :30 Reverse plank hold Gymnastics OPEN: Strict work (Total reps of both in wodify ) 10 min amrap: 10 Strict pull up 10 Strict hand stand push ups 10 Strict ring dips *Modification options include: Bands/ kipping/ Ring row/ Wall walk *Drop rep numbers as needed. Goal is minimal breaks during sets (unbroken/1)

Warmup ALL: 4 sets / 10 min cap Row 125/100 m (increase effort each rnd) 6 Single arm db muscle snatch (r) 6 Single arm db push press (r) 6 Single arm front rack squat (r) *repeat above complex with left arm Barbell warmup ALL: 3 rnd/ 6 min to complete 5 snatch grip deadlift 5 high hang "dip and high pull" 5 above knee hang power snatch 5 Drop snatch/snatch balance 5 below knee full snatch *All sets with empty bar-OPEN / PVC-Life Metcon OPEN: Metcon (Weight) On a Emom clock

Warm-up ALL: 30-20-10 reps / 7 min cap Banded monster walk (R+L=2) Mountain climbers (R+L=2) Band hamstring curls Strength OPEN: Tempo Back squat 3.3.3.1 (4 sets of 4 ) 4 sets of 4 3331 tempo (3 count down, 3 count ACTIVE hold in bottom, 3 count up, 1 count before next rep) * Recommended set weight at approx. 60-70% of 1 RM. **As always WE WANT QUALITY reps more than QUANTITY on bar. Be smart and stay true to Tempo please. *2 min rest between sets

Mobility 2 min each station A) Foam roll Quads B) Lax ball scaps C) Banded lat stretch D) Pigeon stretch Warm-up ALL: 3 rnd 50 ft box push :20 ring row hold (in flexion) 10 "see the light sit up" Metcon ALL: Metcon (Weight) 30 min of grunt work 50 Meter sled push (+#135/#90 to sled) 100 ft seated rope pull (#55/#35) 10 Alt Turkish get up (53/35) 1 min weighted plank (#35/#25) * Score is total weight moved. Add up total weight for each element and X by rnds.

Warm-up ALL: 5 min on machine of choice THEN: 1 min couch stretch (per side) 2 min ankle opener (total) 2 min 90/90 hip flow Skill OPEN: 10 min emom (*RX+ legless rope climb (2)) Odd: 1-2 Rope climb Even: 12 alt pistols LIFE: 10 min amrap 10-12 3-point stance DB row (per side) 10-12 Knee to elbow 3 short rope foot lock drill Metcon OPEN: Metcon (AMRAP - Rounds and Reps) 3 rounds of 3 min amrap/ 2 min rest 12 front rack lunge (135/95) (185/135 RX+) 9 T2B 6 box jump over (24/

Warm-up 7 min for quality 10 Kb deadlift 8 Kb squat clean 6 Kb "TATERS" 4 Single arm kb push press (per side) :30 floor wrist opener Then: Empty bar/PVC warm up (coach lead) Strength OPEN: 1 Deadlift + 1 hang power clean - above knee (7 sets of 1 (record heaviest set of 1)) Every min X 7 rnd *build in load across sets **recommended first set at 60% of power clean Metcon OPEN: Metcon (AMRAP - Reps) 9 min cap 15 handstand push-ups 20 power clean (115/75) 25/18 cal bike MAX b