Monday Back Squat 1 Rep @90% of 1RM 2x5 Reps @75% Compete 3 Rounds For Time: 10 Deadlifts (225/155) 20 Chest to Bar Pull-ups 50 Double Unders Train 3 Rounds For Time: 10 Deadlifts (155/105) 20 Pull-ups/Ring Rows 75 Single Unders Tuesday Strict Press: 8-6-4-2 Reps Compete Partner Workout 60 Shoulder to Overhead (155/105) 3,000 Meter Row 100 Burpee Box Jumps (24"/20") *Partition However You'd Like Train Partner Workout 60 Shoulder to Overhead (115/75) 2,400 Meter Row 80 Burpee

Monday (Feb 21st) Strength: Power Clean 3-3-3-3-3 Reps *Start at 70% of 1RM and work up to 80% of 1RM, so small jumps, all reps are singles. Compete: Every 5:00 x20:00: (4 Rounds) 25/20 Cal Row 5 Bar Muscle-ups 5-10-15-20 Power Clean and Jerks @135/95lbs Train: Every 5:00 x 20:00: (4 Rounds) 20/15 Cal Row 10 Pull-Ups 5-10-15-20 Power Clean and Jerks @95/65lbs Tuesday (Feb 22nd) Strength: Back Squat 3 @70% 2 @75% 1 @80% 3 @75% 2 @80% 1 @85% *Get up to a good single for today.

Monday (Feb 14th) Back Squat 3-3-3-3-3 Reps *Rest 2:00 between sets **Go up in weight 65%-80% Compete For Time: 60 DB Snatches @50/35lbs 50 Sit-Ups 40 Chest to Bar Pull Ups 30 Slam Balls 20 Deficit HSPU @8/4” Train For Time: 60 DB Snatches @35/25lbs 50 Sit-Ups 40 Pull Ups/Ring Rows 30 Slam Balls 20 HSPU 18:00 Time Cap Tuesday (Feb 15th) 6 Sets for quality: 3 Bench Press @80% of 1RM 1 Legless Rope Climb *Rest as needed between Sets Compete Fight Gone Bad 3 Rounds 1 min- Wall B

Monday (Feb 7th) “Movement of the month re-test” 1RM Clean & Jerk *Work up to find a max C&J Compete: 5 Rounds For Time: 5 Squat Cleans @185/125lbs 5 Muscle Ups *15:00 Time Cap Train 5 Rounds For Time: 5 Squat Cleans @135/95lbs 15 C2B Pull-Ups Tuesday (Feb 8th) Strength: Squat Snatch 5x1 @80-85% of 1RM Compete: 5 Rounds For Time: 15 Cal Row 15 Burpee Box Jump Overs @24/20” **20:00 Time Cap Train: 5 Rounds For Time: 12 Cal Row 12 Burpee Box Jump Overs @24/20" Wednesday (Feb 9t