RX Strength/Skill Week 2 (Clean and jerk) Every 90s x 10: complete: 2 hang squat cleans (above knee hang) + 2 split jerks *build to an 8/10 effort Workout AMRAP 10 15 BB front squats (50/30kg) 10 TTB 5 HSPU METCON Workout Partner Metcon (teams of 3) (all movements are shared) 5 rounds for time

METCON Workout 3 sets for quality 12 seated DB press 12 ring rows 12 weighted deadbugs into 4-8-12-16-20-16-12-8-4 -burpee over db -db box step over -db squats *35 DU/ 70 SU after each round TC 30 mins STRENGTH & CONDITIONING Workout Every 3:30 mins x 3 complete: Back Squat X 2-3 (heavy) SL Hip Thrust

RX Strength/Skill For time: 2100m row 21 cleans (60/42.5kg) 1500m row 15 STOH 900m row 9 thrusters (60/42.5kg) TC 35 mins METCON Workout AMRAP 35 800/650m row 20 wall balls 10 pull ups 5 wall walks

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: 1 Snatch Deadlift + 1 Snatch Shrug + 1 Snatch Hi-Pull Workout EMOM 12 Min 1: 30s Hang Power Clean Min 2: 30s Burpee to Rig Min 3: 30s DU Rx 95/65lbs   METCON Workout Buy in: 75 Wall Balls + 75 KB Swing (USA) Into AMRAP in

METCON Workout Every 4:00 x 6 complete: 50 DU / 100 SU 14 Dual DB Push Press 14 KB Reverse Lunges 4-6 Shuttle Runs   STRENGTH AND CONDITIONING Workout Every 3:30 mins x 3 complete: BB Hip Thrusts x 6 + 8-10 Hollow Rocks Then Every 3:30 mins x 3 complete: Seated DB Press x

RX Strength/Skill Every 90s x 8 complete: 2 Squat Cleans + 2 Push Jerk *8/10 effort Workout AMRAP 15 (Teams of 2) (Shared) 40 TTB 40 SA OH DB Walking Lunges 10 SA Devils Press Rx (50/35lbs)   METCON Workout Partner Metcon (Teams of 2) EMOM 28 Min 1: 18/14 Cal Row (Shared) Min 2:

METCON Workout AMRAP 25 20 Down Ups 20 Russian KB Swings 20 Alt V Ups (BW) 20 DB Thrusters Rest 60s after each round   STRENGTH AND CONDITIONING Workout Every 3:30 mins x 3 complete: Back Rack Reverse Lunge x 6 (per leg) + Squat Jumps x 8 Then Every 3:30 mins x 3 complete:

RX Strength/Skill 10 Rounds for Time: 15/12 Cal A/B or 18/15 Cal Row + Alternate between A + B A) 8 BB GTOH (60/42.5kg) B) 8 HSPU(Strict/Kipping) TC 30 mins METCON Workout 30s on/ 30s off Accumulate: 120 Cal A/B or 140 Cal Row TC 21 mins Scaled: 100 A/B or 120 Row Scaled +

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