Warm up 45 Bar Facing Burpees Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds Olympic Lifting - A. Jerk Balance 3 x 3, build each Set Then Jerk Drops 3 x 3, Build each set Then Split Jerk - build to a heavy double B. Incline Dumbbell Bench Press 3 x 20 @Build to a heavy Rep Tempo 32

Rest Day or Active Recover 30 Minutes : Run, row, bike, or Swim. Keep it aerobic

Warm up 10 Cals Bike 5 Kip Swings 5 Strict Pull ups x 2 Clean Warm Up With a Barbell- 2 Rounds of: 3 Reps High Hang Power Clean 3 Reps Hang Power Clean + FS 3 Reps High Hang Squat Clean 3 Reps Hang Squat Clean 3 Reps Front Squat Olympic Lifting - A. Clean and Jerk Build to a heavy Complex 3 x 3 @ 70% 3 x 2 @ 75% 3 x`1 @ 80% B. Gymnastics 60 seconds Max Pull ups 60 Seconds Recovery Row 60 Seconds Max Ring Row 60 Second Recovery Bike x 3 D. Conditioning 21 - 15 - 9 Thrust

- Warm up 25 Double Unders 20 Banded Air Squats 10 Lunges A. Back Squat: 20 Rep Max @ Add 5 - 10 lbs from last week. - Olympic Lifting Snatch Warm Up With a Barbell 3 Reps High Power Snatch 3 Reps Hang Power Snatch 3 Reps High Hang Snatch 3 Reps Hang Squat Snatch 3 Reps OHS 2 Rounds B. Snatch 2 x 2 @ 75% 2 x 1 @ 80% 1 x 1 @ 85% 2 x 2 @ 80% 2 x 1 @ 85% 1 x 1 @ 90% Gymnastics Work - 10 Cals Row @ 90% :30 seconds Max HSPU Rest 1:00 x 4 Conditioning - Bike 1:00 @ 400 / 300 RPMS

Warm up :30 Second Plank 10 Sumo Stance Barbell Good Mornings 10 GHD 2 Rounds Strength - Deadlift Build to a 10 Rep Max Workout For Time: Every 5 Minutes x 6 200 M Run 5 OHS @ 135/95 3 Bar Muscle Ups

Warm Up 100 Cal Bike Barbell Cycling Warm up 5 Hang Power Snatches + OHS 5 Hang Snatches x 2 Rounds (Start with bar then add weight each round) Olympic Lifting - EMOM x 6 8/5 Cals Row + 2 Snatch @ 165/115 or 85% Strength - - Single Arm Push Press 5 x 5 (5 each Arm) @ moderate weight Gymnastics - 20 Pike Ups 10 Barbell Roll Outs 1:00 DBall Hold 150/100 x 3 Conditioning 1000 M Row 20 Squat Clean and Jerks @ 185/125 1000 M Row

Warm up 40 Bar Facing Burpees Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds Olympic Lifting - A. Split Jerk: Build to a 1RM B. Incline Dumbbell Bench Press 3 x 10 @Build to a heavy Rep Tempo 32x1 Gymnastics Super set 3 x 15 Strict Pull ups, Use a band if needed to stay unbroken 3

Rest Day or Active Recover 30 Minutes : Run, row, bike, or Swim. Keep it aerobic

Warm up 10 Cals Bike 10 Burpees 10 lunges x 2 Clean Warm Up With a Barbell- 2 Rounds of: 3 Reps High Hang Power Clean 3 Reps Hang Power Clean + FS 3 Reps High Hang Squat Clean 3 Reps Hang Squat Clean 3 Reps Front Squat Olympic Lifting - A. Clean and Jerk Build to a heavy Complex 1 Clean + Front Squat + Push press + Jerk B. Gymnastics Every 2 Minute complete 25% of Max pull ups x 7 D. Conditioning 200 M Run 10 HSPU 5 SandBag Cleans x 5 Rest 1:00

- Warm up 250m Row 10 Lunges x 3 Rounds A. Back Squat: 20 Rep Max @ 60% - Add 5 - 10 lbs from last week. - Olympic Lifting Snatch Warm Up With a Barbell 3 Reps High Power Snatch 3 Reps Hang Power Snatch 3 Reps High Hang Snatch 3 Reps Hang Squat Snatch 3 Reps OHS 2 Rounds B. Snatch 1 x 3 @ 70% 1 x 2 @ 75% 1 x 1 @ 80% 1 x 3 @ 75% 1 x 2 @ 80% 1 x 1 @ 85% Gymnastics Work - 4 x Max Set of Ring Push Ups Rest 3:00 3 x Max Set of Close Push ups Conditioning - Bike 2:00 @ 350 / 250 R