Warm-up 8 alt bird dogs 10 Cuban Presses :30 plank (hands) 2-3 rounds or 5 min Weightlifting A: Clean complex (Build a heavy complex) Power clean Squat clean 2 - Front squats Metcon B: Metcon (4 Rounds for time) 4 rounds (time each round) 300m row 20 UBWBS 10 Toes to bar (UB) 10 burpees Rest 90 s b/w ea rnd

Warm up Coach Led Strength / Skill Push Press 4 x 4 65-75% Workout of the day 1 minute per for max reps Row (calories) Burpee box jumps Double unders REST

Warm up Coach led Workout “The break up to Make up” As long as you can until you fail Min 1 -1 dead lift + 1 burpee Min 2 - 2 deadlifts + 2 burpees Min 3 - etc..... Rest 10 min 10 min AMRAP 5 wall balls + 5 burpees Alternating rounds with partner

Warm up Coach led Strength / Skill Build to a heavy clean and jerk Workout Fran 21-15-9 Thrusters Pull ups

Warm up 10 wall dead bugs :20 s plank (hallow) :20 s dhang Pu 5-7 empty bar pp Strength / Skill Push press 4 x 6 70% Workout of the day 3 squat cleans 5 bobs 7 handstand push ups

Warm up Coach Led Strength / Skill Back Squats 8,6,4,2 Build a heavy double Workout 25 wall balls 10 burpees x 6 rounds for time

Warm up Coach led Strength / Skill Bench Press Build a heavy 1rm Workout of the day 21-15-9-15-21 dBSn bBJ

Warm up Not for time or speed 200m row Z4 Bottoms up carry manageable KB sAKBCsame weight wall sit with kb rack (both arms) 3 rNFT Strength / Skill 5 x 3 5301 oHS Workout of the day 30-20-10 dCS (choose weight) bJ EMOM perform 5 aMSU