Monday -022519 Skill Session 10:00 Kipping/ Butterfly pull-ups Amrap 10 15/10 Cal Bike/Row 30 Dubs 10 Thrusters (95/65) 10 strict pull-ups Tuesday -022619 EMOM X 10 3 Power Cleans Build in weight for first 5 minutes stay across the second 5 minutes For Time 30-20-10 Burpee Over Bar Power Clean (135/95)I(95/65) Finisher 30 Barbell Roll Outs Wednesday -022719 Skill Session 10:00 HSPU Practice/Breakdown 5 Rounds 400m Run 14 DB Step Back Lunges (50/35)I(35/20) 14 HSPU Thursday -0

Monday 021819 EMOM X 10 3 OHS (moderate-heavy) *Build in weight the first five minutes and stay across the second 5 minutes Workout 5 Rounds 30 Ground to Overhead w/ plate 20 Alt bear hug lunges w/ plate Tuesday 021919 Workout AMRAP X 20 25/20 Cal Row 25 Burpees 50 Kettlebells (53/35)I(35/25) FINISHER 3 Sets 10 DB Curls 10 DB Good Mornings 10 DB Floor Press -Rest as needed- *Try to only rest in between sets Wednesday 022019 Strength/Skill Extended Warm Up On a 10:00 Running

Monday 021119 Strength/Skill EMOM X 10 3 Front Squats *Build in weight first 5 minutes stay across the second 5 minutes Workout 3 Rounds For Time 10 Front Squats (135/95)I(95/65) 15 Gymnastic Kip Pull Ups-No butterfly 20 Box Jumps (24/20) Tuesday 021219 Workout EMOM X 16 Min 1- Max Row or Bike for Cals Min 2- 12 DB Push Press (50/35)I(35/25) + 6 Burpees Min 3- 12 DB Suitcase Lunges + 6 Burpees Min 4- Rest 5:00 Cool Down foam Rolling Wednesday 021319 12:00 Running Clock Build

Monday 020319 AMRAP X 8 200m Run 7 Burpees 14 Alt Single Arm DB lunges (50/35)I(35/20) Rest 3:00 AMRAP X 8 200m Run 7 Burpees 14 Alt Single Arm DB lunges (50/35)I(35/20) *Switch arms after 7 Reps Finish core work 3 Sets 1:00 Hollow Rock Hold 1:00 Russian Twist :30 L Leg Glute Bridge Hold :30 R Leg Glute Bridge Hold Tuesday 020419 Skill 15:00 Muscle Up Progression, Pull up work, Chest to bar, NO Butterfly Workout AMRAP X 5 Max Burpee Pull Ups Directly into AMRAP X 10 12 Deadli