Monday 030121 EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 - TNG Sumo Deadlifts* MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 - 8 Reps MIN 3 - 6 Reps MIN 5 - 4 Reps MIN 7 - 4 Reps MIN 9 - 4 Reps *Building from Light to Moderate-Heavy. WORKOUT FOR TIME 50/40 Cal Bike Immediately into... 10-15-20 Chest to Bar Pull-Ups Sumo Deadlift High Pull (115/75)|(75/55)* Immediately Into... 50/40 Cal Bike Tuesday 03021 WORKOUT FOR TIME 50 Box Jumps (20) 800m Run 50 Hand Release Pus

Monday 022221 STRENGTH 3 SETS FOR QUALITY 10 Deadlifts Building In Weight 10 Weighted Lunges 1:00 Slow Deadbugs WORKOUT AMRAP x 12 MINUTES 5 Deadlifts (315/225)|(225/155) 10 Box Jump Overs (24/20) 15 Sit-Ups Tuesday 022321 STRENGTH ON A 20:00 RUNNING CLOCK... 5-5-3-3-3 Back Squat *Build from Moderate to Heavy. WORKOUT 4 ROUNDS FOR TIME 30 Wall Balls (20/14)|(14/10)* 30/25 Cal Bike COOLDOWN FOR RECOVERY 2:00 Couch Stretch (R) 2:00 Couch Stretch (L) Wednesday 022421 AMRA

Monday 021521 EXTENDED WARM-UP 2 SETS FOR QUALITY :45 Active Bar Hang 8/8 Tempo (2020) Box Step-Downs (24/20) 1:00 Weighted DB Squat Hold 1:00 Bike (EZ) -Rest as needed b/t Sets- *Freestand Optional (No Measure) WORKOUT FOR TIME 40/30 Cal Bike 40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)* 40 Dumbell Snatches 40 Pull-Ups 40 Dumbell Snatches 40 Single DB Alt. Step-Ups 40/30 Cal Bike *DB Can be held in any way above the waist. (Score is Time) HSPU Option 1: Box Pike Pus

Monday 020821 EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip Swings 3-5 HSPU Negatives* *Reset between reps. No Push-Up on HSPU. (No Measure) WORKOUT AMRAP x 8 MINUTES 8 Toes to Bar 8 Handstand Push-Ups 8 Power Clean (135/95)(96/65) -Rest 1:00- AMRAP x 6 MINUTES 6 Toes to Bar 6 Handstand Push-Ups 6 Power Clean (165/115)(115/85) -Rest 1:00- AMRAP x 4 MINUTES 4 Toes to Bar 4 Handstand Push-Ups 4 Power Clean (185/135)(135/95) (Score is Rounds + Re