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

A. Power Snatch 8x1.1.1 (rest 10 sec between reps) Build over the sets rest 90 sec B. Snatch Pull 6x2 Close to 1rm C. Front Squat 4x6 @75% D. EMOM18 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. Power Clean + Jerk Start at 60% and build 10# EMOM until you can't complete both movements B. EMOM9 TNG Hang Power Clean x5 @155/105 C. 4 Sets 15 HSPU 60 DU 15 Deadlift 225/155 20 Wall ball 20/14 10'/9' 20 Cal AB Rest 5 min D. 100 GHDSU 100 Back Extension break up as needed

A. E2M12M 3 Position Snatch 75-80% B. Overhead Squat 3, 2, 1 Add 5-10 lbs. from last week C1. 4x2 Wtd pull-up C2. 4x2 Wtd dip D. 6x4 Back Squat 85% E. 18 Sec max effort AB rest/walk 2:30 x 3-4

A. Split Jerk 5x3 @75% (SJ 1RM) B. Back Squat Work up to a 10RM C. 2 Sets 40m Heavy Sled Push 40m Farmer Carry 110/75 per hand40m Bear Hug Carry 150/100 D. 3RFT400m Row 21 AKBS 53/35 12 HSPU

A. EMOM Clean Start at 60% add 10# every minute until you hit max B. EMOM8 3 x Power Clean + Power Jerk @155/105 C. EMOM8 Muscle Up x 2 D. Minute 0-8 complete 21-15-9 Thruster 95/65 Bar over burpee Minute 8-16 complete 21-15-9 Power Clean 95/65 Box Jump E. Trap-3 Raise 3x8 @3010

Maximum Aerobic Power 8 30min @ sustainable pace 1min Row 1min Skip rope 1min FLR 1min Run 1min Abike

A. Power Snatch 8x2 Build over the sets rest 90 sec B. Snatch Pull 6x2 Close to 1rm C. Front Squat 5x5 @80% D. EMOM15 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. Power Clean + Jerk Start at 60% and build 10# EMOM until you can't complete both movements B. EMOM8 TNG Hang Power Clean x5 @155/105 C. 3 Sets 15 HSPU 60 DU 15 Deadlift 225/155 20 Wall ball 20/14 10'/9' 20 Cal AB Rest 5 min D. 100 GHDSU 100 Back Extension break up as needed

A. E2M12M Snatch w/ 3 sec pause mid knee 75% x 1.1.1 (10 sec pause between reps) B. Overhead Squat 3, 2, 1 Heavy Rest 2 min C1. 4x2 Wtd pull-up C2. 4x2 Wtd dip D. 4x6 Back Squat 75% E. 15 Sec max effort AB rest/walk 2:30 x 4

A. Front Squat 1rm rest 10 min Front Squat AMRAP 85% of A @30X1 B. Snatch 1rm C. Snatch 77% of B 25 reps for time D. 90 sec max rep ring muscle ups rest 60 sec 90 sec max rep CTB rest 60 sec 90 sec max rep hspu