Warm-up ALL: Metcon (No Measure) :90 Kb calf smash each side Then: 2 rounds 200 meter run 20 single leg calf raise (10 per side) 5 Drop Jump (20" box) 10 Tuck jumps Skill OPEN: Metcon (Distance) 10 Min to build MAX height Box jump LIFE: Metcon (No Measure) 10 Min of work: 15 Russian Kb swing (HAP) 30 Band poas march (15 per side) 7 RNT Reverse lunge (per side) Metcon OPEN: Metcon (Time) OPEN flashback Friday 18.2 and 18.2a 12 Min to complete 18.2 1-2-3-4-5-6-7-8-9-10 DB Squat

CORE ALL: Metcon (No Measure) 4 Rounds of each :30 on/ :15 off *TRX/Rower Pike up *Medball Tuck up *Hollow rocks *Crossover tuck up - 1 min transition time between movements Metcon OPEN: Metcon (Time) For time: 50 Sandbag over shoulder (140/100 RX+) (100/70 RX) Every 90 sec until done = 14 jump lunge LIFE: Metcon (Time) For time: 50 Slam ball over bar (50/35) Every 90 sec until done = 12 mini jump squats Set a bar on rig Chest high. Accessory Work ALL: Metcon (No Measure) 2-3

Warm-up ALL: 3 round 6 Half kneeling Band DB press (per side) :20 Arrested Superman hold 8 Incline plate Y's :20 Heavy rope single under Skill OPEN: Metcon (Distance) 15 Min of work: Conga line style: Max handstand walk (3 attempts per rotation) LIFE: Metcon (No Measure) 15 Min of work: 50 ft Db tiger crawl :30 Earthquake Axle bar hold 8 Seated Z press (bar) Metcon BOTH: Metcon (AMRAP - Reps) Station A) 9 min emom 1) 10 Incline Bench press 2) 1 Min max double under 3) Rest -

Warm-up ALL: 3 Rounds 15 Lateral band steps (per side) (ankles) :15 Single leg glute bridge (per leg) 6 Kang squats (bar) :20 Row (80% effort) Strength ALL: Deadlift (5 X 4) 15 min to warm up and complete Option A) 5 X 4 @ 1.5 X BW Option B) 5 X 4 @ BW Option C) 5 X 4 @ .75 BWIf we have a hard time "rounding/slouching" put 15# plates on floor under weights on bar. This will help will ROM issues Metcon OPEN: Metcon (Time) For time: 20-10-20-10 Sumo deadlight high pull (75/55)

Warm-up ALL: 8 min of work 7 ring row + :15 hold on last rep :20 Reverse plank 10 Band PVC lat pull down 10 Plank to top of push up (5 per side) Skill OPEN: Muscle up work (3 sets of 4-8 reps ) 15 Min of Muscle up work: Option A) E3mom: 4-8 Ring muscle ups Option B) E3mom: 4-8 Bar muscle ups *Use band for bar mu if needed or partner up and "tap spot" one another. LIFE: 15 min of work: 10 Pronated band pvc pull down :20 PVC hollow hold 8 Strict pull up (band)(get chest to bar)

Mobility ALL: Metcon (No Measure) 90 seconds per side per movement Foam roll lats Pec smash Warm-up ALL: 3 rounds :20 deadhang (from bar or rings) 100 foot overhead walk (plate) 10 PVC overhead squats Strength OPEN: Overhead squat  (5 by 5) 15 min to complete one option A) 5 X 5 @ body weight B) 5 X 5 @ X .75 of body weight C) 5 X 5 @ X .5 or below body weight LIFE: Metcon (No Measure) 15 min to work through 7 Single arm overhead split squat (per side) :30 Superman Sorenson h

Warm-up ALL: 10 Min for quality 200 meter run 10 jump lunge (per side) :20 hollow hold 10 slam balls Metcon ALL: Metcon (Time) In Teams of 3 work to complete 200 Wall balls (20/14) 150 Pull ups (C2b rx+) 100 DB box step up (20") (50/35) 50 Cals on skierg *EMOM = 3 clean and Jerk @ (155/115) One teammate works at a time. Every min one team member performs 3 clean and jerk. Cooldown ALL: 5 min of static stretching Band shoulder distraction Seated straddle Couch stretch * Pick a

CORE ALL: Metcon (Time) For time: 50 toe tap crunch 50 mountain climbers 50 hollow rock 50 plank hip touch * 10 min cap Metcon ALL: Metcon (AMRAP - Reps) 7 min on/ 3 min rest Station A) Row 50/40 cals Max tire flips in remaining time Station B) Skierg 40/30 cals Max sandbag bear hug walk (50 feet intervals) (HAP) Station C) Bike 30/20 cals Max box push in remaining time (50 feet) *each 50ft = 1 rep Accessory Work ALL: Metcon (No Measure) 1 GIANT set 40 band press down (one ba

CORE ALL: Metcon (Time) For time: 50 toe tap crunch 50 mountain climbers 50 hollow rock 50 plank hip touch * 10 min cap Metcon ALL: Metcon (AMRAP - Reps) 7 min on/ 3 min rest Station A) Row 50/40 cals Max tire flips in remaining time Station B) Skierg 40/30 cals Max sandbag bear hug walk (50 feet intervals) (HAP) Station C) Bike 30/20 cals Max box push in remaining time (50 feet) *each 50ft = 1 rep Accessory Work ALL: Metcon (No Measure) 1 GIANT set 40 band

Warm-up ALL: 8 min of work 50 heavy rope single unders :30 hollow hold 8 empty bar strict press Strength ALL: Metcon (Weight) Strict  Press EMOM X 10 min 3 reps (H.A.P) for each setH.A.P = Heavy as possible Metcon Open: Metcon (Time) 10 Rounds for time 5 Devil press (50/35) 10 Db reverse lunge (5 per leg)Keep grip loose. Going to burn no matter what. Friendly reminder please do not drop dumbbells from above head. Thanks Goal should be around 12-15 min. Modify as needed Life: