Monday 122820 STRENGTH 3 SETS 7/7 Back Rack Forward Lunges* 1:30 Hollow Body Hold -Rest As Needed b/t Sets- *Keep weight light-moderate. (Score is Weight) WORKOUT FOR TIME 40-30-20-10 Alt. Back Rack Forward Lunges (75/55)|(45/35) 30-25-20-15* Cal Bike 20-15-10-5 Pull-Ups *Alt. Calories: 25-20-15-12. (Score is Time) Tuesday 122920 STRENGTH EMOM x 9 MINUTES 3 Hang Power Clean to OH* *Keep weight light to moderate. (Score is Weight) WORKOUT EVERY 2:00 x 5 SETS 6 Hang Power Clean

Monday 122120 STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) WORKOUT FOR TIME 27-21-15-9 Deadlifts (225/155)|(155/105) Cal Row (Score is Time) Tuesday 122220 WORKOUT AMRAP x 18 MINUTES 20/15 Cal Bike 10 Chest to Bar Pull-Ups 20 DBL DB Suitcase Lunge (50/35)|(35/20) 10 Chest to Bar Pull-Ups (Score is Rounds + Reps) Wednesday 122320 FOR TIME* Day 1 - 100m Run Day 2 - Power Clean (185/125)|(135/95) Day 3 - Burpees to a Plate Day 4 - DB Push Press (50/

Monday 121420 STRENGTH EMOM x 3 MINUTES 5 High Hang Power Clean -Into- EMOM x 4 MINUTES 4 Hang Power Clean -Into- EMOM x 5 MINUTES 3 Power Cleans *Increase weight every round. Start light and build to moderate. (Score is Weight) WORKOUT AMRAP x 6 MINUTES 6 Hang Power Cleans (95/65)|(65/45) 8 Front Rack Reverse Lunges 10 Up-Downs Over Bar -Rest 2:00- AMRAP x 6 MINUTES 3 Power Cleans (115/75)|(75/55) 4 Front Rack Forward Lunges 5 Burpees Over Bar (Score is Rounds + Reps) Tuesda

Monday 120720 STRENGTH ON A 15:00 RUNNING CLOCK... 3x5 Front Squat Heavy for all Sets. WORKOUT 12 ROUNDS FOR TIME 10 Wall Balls (20/14)|(14/10) 20 Double Unders Tuesday 120820 STRENGTH ON A 12:00 RUNNING CLOCK... 3x5 Push Press *Heavy for all Sets. WORKOUT AMRAP x 15 MINUTES 18 Slam Balls (20/10) 12 Toes to Bar 6 Shoulder to OH (135/95)|(95/65) Wednesday 120920 STRENGTH ON A 15:00 RUNNING CLOCK... 3x5 Deadlift *Heavy for all Sets. WORKOUT FOR TIME 800m Run 50 Deadlifts (155/1