2 Rounds 10 Lunge 10 Air Squat 10 Cossack Squat Superset x 3 A) Gobblet Split Squat 6-8 Reps Per Leg B) Single Leg Contralateral DL 6-8 Per Leg with KB C) Single Leg Glute Bridge 10 Per Leg Strongman Conditioning: 3-5 Rounds 60' Suitcase Carry R 60' Suitcase Carry L 30 Sec Plank 60' OH Carry R 60' OH Carry L 30 Sec Plank Rest 2 Min

"Rest/Active Recovery Day" Active Recovery: 15 Min Bike at conversational pace"

Muscle Snatch 5x2 Muscle Clean 5x2 1-1/4 Front Squat 3x3" "15 Min AMRAP" 12 Russian Swings 24kg 9 Burpees 6 Straight Leg Sit ups"

Warmup: 3 Sets 4-6 reps Half Kneeling Landmine Press at Tempo 31X1 Strength: Z-Press 9-8-7 Add weight each set, rest as needed between sets Conditioning: 3-5 Rounds (Each Round for time) 12 Cal Bike 6 Barbell Row 135# 6 Push Press 135# Rest 2 Min If pace drops or form drops off after 3 rounds call it. Try to get at least 3 rounds in.

Snatch Complex 1-1-1-1-1 Hang Power Snatch + 2 OHS 4 Rounds for Time Run 400m 10 KB Snatch R 10 KB Snatch L

EMOM 15 Min Min 1: 15 Cal Bike Min 2: 10 Push Up Min 3: 10 Alternating Front Rack Lunge 95# 5 Min Bike at conversational pace

A) Back Squat Build to a heavy single for the day B) 5 Rounds for Time: 25 DU 12 DL 155 5 T2B 25 DU 9 Hang Power Clean 155 5 T2B 25 DU 6 Push Jerk 155 5 T2B Post Load and Time to Comments