WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!

RX Strength/Skill EMOM 12 (every minute on the minute) 2 push jerk (from rack) (build to a heavy double) Workout AMRAP 15 30 DU 30 Cals 30 SA DB OH Lunge (50/35) METCON Workout 1-2-3-4-5-6-7-8-9-10 -Down up into KB Swing -DB renegade row (each arm) -DB clusters TC 27 minutes BASELINE Workout Complete as many

METCON Workout 3 mins on/ 2 mins off 40 DU/ 80 SU 12/10 cals 15 Wall balls Max SA Devils Press in remaining time 6 rounds STRENGTH & CONDITIONING Workout Every 3:30 mins X 3 complete: Deadlift x 5 (heavy) SL Glute Bridge x 8 (per leg) Then Every 3:30 mins X 3 complete: BB

RX Strength/Skill Every 2:00 x 6 2 squat snatch + 4 OH squats (keep shoulders active for OH squats) Workout 2 mins on/ 1 min off 12 hang power cleans (115/95) 8 TTB 5 BBJO Max wall balls in remaining time 5 rounds METCON Workout Partner Metcon AMRAP 18 (as many reps as possible) P1:

METCON Workout For time (TC 25 min) 5 rounds 500/400m row/ 1k/800m AB 10 TTB 10 box jump overs STRENGTH & CONDITIONING Workout Every 3:30 mins X 3 complete: Back Squat x 5 (heavy) Broad Jump x 8 then Every 3:30 mins X 3 complete: Bench Press x 5 Wall Ball slams x 8 EMOM

RX Strength/Skill Every 90s x 6: complete: 3 clean pulls + 3 standing shrugs (weight increase every 1/2 rounds) Workout “Bradshaw” 10 rounds for time 3 HSPU 6 deadlifts(225/155lbs) 12 pull ups 24 DU TC 30 min METCON Workout EMOM 28 Min 1: 15/12 cals Min 2: 16-20 Alt v ups Min 3: 20-25 air

WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!

RX Strength/Skill Every 90s x 8 complete: 2 Hang Snatch (above knee) + 1 Squat Snatch (Weight increase every 2/3 rounds) Workout AMRAP 12 7 Squat Cleans (60/45kg) 7 TTB 27 DU / 54 SU   METCON Workout For Time (26 mins Cap) 1000/800m Row 12 Plate GTOH 6 Burpee to Plate 800/600m Row 12

METCON Workout EMOM 28 5 KB Swings In the remaining time, complete Max Burpee Box Jump (Repeat until 100 BBJO are achieved)   STRENGTH AND CONDITIONING Workout Every 3:30 mins x 3 complete: Romanian Deadlift x 8 Wall Sit x 30 seconds Then Every 3:30 mins x 3 complete: BB Push Press x 8 Upright Row

RX Strength/Skill EMOM 12 2 Pull Ups + 1 HSPU *Add 1 HSPU every minute Workout For Time (12 mins) 1-3-5-7-11 BB Thrusters (45/35kg) RX BBJO   METCON Workout Partner Metcon AMRAP 26 (YGIG) 50 Cals 30 Sit Ups 20 DB Box Step Overs 20 HRPU   BASELINE Workout 21-15-9-15-21 Wall balls HRPU *5 stairs