CONDITIONING With a partner, FOR TIME: 100 DL @135/95 (105/70) 80 KB Russian Twists @53/35 (44/26) 60 Synchro lateral bar hops 40 T2B 20 Synchro P. Snatch @115/75 (85/55) 10-9-8-7-6-5-4-3-2-1 of: Burpees & plate push (30 ft) SWEAT 30 With a partner, FOR TIME: 100 DL 80 KB Russian Twists 60 Synchro lateral bar hops 40 K2E 20 Synchro KBS 10-8-6-4-2-1 of: Burpees & plate push (30 ft)

STRENGTH 5 sets of: Dead stop Back squat + 1.5 Back Squat + squat (2+1+2) @75% CONDITIONING FOR TIME: 100m Walking lunge 25 Clean & jerk @95/65 (75/45) 100m DBL KB Front rack carry @70/53(53/35) 25 Clean & Jerk @125/85 (95/60) 100m Walking lunge

CONDITIONING EMOM x 30:00 = (6 rounds of) Min 1- Max reps Bar MU Min 2- 12/9 Cals Ski Min 3- Max reps Dubs Min 4- 12/9 Cals bike Min 5- REST SWEAT 30 EMOM x 20:00 =(4 rounds of) Min 1- Max reps pull-ups Min 2- 12/9 Cals Ski Min 3- Max reps Dubs Min 4- 12/9 Cals bike Min 5- REST