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A. Back Squat • 3 second tempo x5 reps • 50/55/60/65/70/3×75% B. MetCon • 10 min AMRAP 20 wallballs 20/14 10 strict HSPUs • 7 min to establish 1 RM clean and jerk

A. Handstands • 5 x :30 handstand holds, :10 rest! • 10x:10 hollow rocks B. Bench Press / DB strict Press Alternating EMOM 16 min • 10 bench Press • 10 DB Press Athlete selects weight C. MetCon 3 rounds 400 m run 10 hang cleans 115/75 10 burpees (bar facing if possible)

A. Midline • Superman :20 • side bridge :20/side • tuck ups :20 5 rounds B. Front Squat • Establish a heavy rep for 1 pause squat + 1 squat C. MetCon “Diane” 21-15-9 Deadlifts 225/155 Hspus

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A. Pulling • 5-10 ring rows • :30 plank holds 6 rounds B. Cleans • 1 Power Clean + 1 Squat Clean 50/55/60/65/70/75×5 -every 1.5 min C. MetCon 3 rounds 50 Air Squats 10 SDLHP 115/75 5 Bar MU / pull-ups

A. Handstand Hold :20 + Hollow Hold :20 + :20 rest x5 B. Push Press • 2×10@60% • 2×8@65% • 2×6@70% • 2×4@75% 15 min to complete C. MetCon 50-40-30-20-10 Russian KB swings 53/35 Sit-ups 18 min cap

A. Back Squat •2×20 •2×15 •2×10 B. MetCon For Time 400 m run 30 burpees 25 pull-ups 20 power Snatches 95/65 15 burpees 10 strict pull-ups 5 squat snatches 95/65 18 min cap!

A. Pull-ups • 1-3 strict pull-ups into 3-5 kipping pull-ups Emom x5 B. Bench Press • 4×10@60% every 90 sec • 4×5@75% every 60 sec C. MetCon 7 min AMRAP 2 Cleans 205/115 4 pistols 25 double unders

A. Core • 10 hollow rocks • 10 tuck ups • :30 plank hold 5 rounds :30 rest between B. Front Squat • 10 min emom 5 reps 2sec hold at bottoms @60% C. MetCon 2-4-6-8-10-12-14…. HSPUs Burpees box jump overs 24/20 12 min AMRAP

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