A. E2M14M Snatch 1.1 @80% B. 3x10 Overhead Squat work up to a tough set of 10 in 3 sets C1. 5x2 Wtd pull-up small build C2. 5x2 Wtd dip small build D. 5x5 Back Squat 80% E. 22 Sec max effort AB rest/walk 3:00 x 3-4

A. Split Jerk 15 min to work up to a heavy single B. Back Squat Work up to a 5RM C. Open 14.1 AMRAP 10 30 DU 15 Power Snatch 75/55

A. EMOM Clean Work up to a heavy single B. EMOM10 3 x Power Clean + Power Jerk @155/105 C. EMOM10 Muscle Up x 2 D. 15-12-9 Thruster 115/75 60-50-40 Double Under rest 7 min x 2 E. Trap-3 Raise 3x8 @3010

Maximum Aerobic Power 8 35min @ sustainable pace 1min Farmer Carry light load 1min Skip rope 1min FLR 1min Walking Lunge 1min Sit-ups

A. Power Snatch 3, 2, 1 B. EMOM6-8 TNG Power Snatch x5 @95/65 C. Front Squat 6x4 @85% D. EMOM21 1. 12 KB Push press 53/35 2. 50 DU 3. 8 AKBS 53/35 + 2 Strict Pull-up + 3 CTB + 2 Bar MU

A. E30S7M Power Clean + Jerk @80% B. EMOM8 TNG Hang Power Clean x5 @175/125 C. 3 Sets 18 HSPU 60 DU 18 Deadlift 225/155 24 Wall ball 20/14 10'/9' 24 Cal AB Rest 5 min D. 75 Strict TTB

A. E2M12M Snatch 1.1 @85% B. Overhead Squat Work up to heavy set of 3 C1. 3, 3, 2, 2, 1, 1 Wtd pull-up C2. 3, 3, 2, 2, 1, 1 Wtd dip D. 4x6 Back Squat 75% E. 20 Sec max effort AB rest/walk 3:00 x 3-4

A. Split Jerk 6x2 @80-85% (SJ 1RM) B. Back Squat Work up to a 8RM C. Open 16.5 21-18-15-12-9-6-3 Thruster 95/65 Burpee

A. EMOM Clean Start at 60% add 10# every minute until you hit max B. EMOM9 3 x Power Clean + Power Jerk @155/105 C. EMOM9 Muscle Up x 2 D. 12-9-6 Thruster 135/95 60-50-40 Double Under rest 7 min x 2 E. Trap-3 Raise 3x8 @3010

Maximum Aerobic Power 8 35min @ sustainable pace 1min Row 1min Skip rope 1min FLR 1min Run 1min Abike