Monday 032921 Strength 4 Sets 1 Hang Squat Clean 1 Squat Clean 1 Front Squat @80% of 1RM *Rest as needed bt sets **All 4 sets at the same weight ***Drop the bar after the HSC 4 Rounds For Time: 21/17 Cal Bike 20 Russian KBS 10 Shoulder to Overhead @115/80lbs Rest 1:00 bt rounds Tuesday 033021 7:00 EMOM 1 Squat Snatch + 3 Overhead Squats @75% of 1rm snatch *Focus on staying strong overhead and pushing the bar towards the ceiling 5 Rounds For Time: 7 Strict Pull Ups 12 Bar

Monday 032221 STRENGTH 6x3 Front Squats at 75% of 1RM WORKOUT 2 ROUNDS FOR TIME 15/12 Cal Bike 7 Dumbbell Thrusters, 50/35 lbs 14 Chest-to-bar Pull-ups Rest 2 min 2 ROUNDS FOR TIME 14 Chest-to-bar Pull-ups 7 Dumbbell Thrusters, 50/35 lbs 15/12 Cal Bike Tuesday 032321 WORKOUT 3 SETS AMRAP x 5 MINUTES* 16 Slam Balls 16 V-Ups 16 Air Squats -Rest:30- *Pick up where you left off in every consecutive AMRAP OPTIONAL FINISHER 3 Sets Max Reps Strict Pull-Ups 10-12 DB Curls 10-12 DB Sk

Monday 031521 STRENGTH E2MOM x 12 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. WORKOUT AMRAP x 15 MINUTES 250/200m Row 12 Ground to Overhead (115/75)|(75/55) 250/200m Row 12 Slam Balls (30/20)|(20/10) Tuesday 031621 STRENGTH 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy BENCHMARK WORKOUT "SPEED DEMON" 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -Hard Cap 8:00- COOL DOWN FOR REC

Monday 030821 WORKOUT 7 SETS FOR TIME 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets- OPTIONAL FINISHER EMOM x 10 MINUTES MIN 1 - 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate) MIN 2 - 8/8 Single Arm DB Kickbacks Tuesday 030921 STRENGTH ON A 12:00 RUNNING CLOCK... Build to a Moderate-Heavy Complex... 1 Clean Pull + 2 Power Clean WORKOUT ON A 25:00 RUNNING CLOCK... Row 2500/2250m then... Build to a Heavy 3-Rep TNG Power Clean in

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