Back Squat: 5×3 @ 85-90% *All working sets should be at % prescribed WOD Every 3:00 for 5 rounds complete 30 med ball cleans 10 burpee pull-ups Lifestyle: 15 min amrap

Deadlift 3×5 @ 80-85% WOD 5 rounds 3:00 row, run, bike, or ski 5 OHS @ 75%

Run 1 mile 100’ db bear crawl 50/35s Run 800m 50 pushups Run 400m 25 strict pull-ups Lifestyle: bear crawl (no weight), banded pullup

Teams of 2 10 rounds 7 hang power cleans 155/105 11 pull-ups 21 air squats While one partner is completing a round the other partner runs as many shuttles as possible. Alternate rounds until teams have completed 10 full rounds.

Bench Press 5×5 @ 80-85% *All working sets should be at % prescribe WOD 5 rounds 20 second handstand hold 20 second plank 20 second right side plank 20 second right side plank Post WOD: 3 burnout sets of dumbell curls

Athletes Choice: 3-Position Snatch or C&J (floor, below knee, above knee) 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, HS x 1 WOD 3-6-9-12 Power snatch 135/95 Bar muscle up Fitness: 1 15/75, c2b pull-ups Lifestyle: 95/65, ring rows