STRENGTH: EVERY 2 ½ MINS X 5 Power Clean 5,5,4,3,3 60% 65% 70% 75% 80% WORKOUT: FOR TIME (12 MIN TIME CAP) 20/18 Cals Alternate Machines  30 Wall Balls + 12 Hang Power Cleans  30 Sandbag Forward Lunges + 10 Hang Power Cleans 20/18 Cals  30 Wall Balls + 8 Hang Power Cleans  20/18 Cals  30 Sandbag Forward Lunges + 6 Hang Power Cleans

Strength : Bench 5,5,4,4,3 Superset with 5 Strict chins Every 3:00 Conditioning : EMOTM X 20 MINS 1st 3 Wallwalks 2nf 12/10 Cals Ski 3rd 10 Box Jumps 4th 5 Burpee Pull ups 5th 10/8 Cals EB

Strength : Back Squat ( Week 8) 5,4,4,3,2,2 @70%,75%,80%,85%,85%,90% Every 2:30 Conditioning : Partner up.20 min AMRAP 30/24 Cals Bike 20 Front Squats 30 TTB 30 Cals Runner 20 Hang Power Cleans 60 Double unders or 100 SS

Strength : Deadlift 3,3,3,2,2 @ 70-90% Every 2:30 Bench Press 3,3,3,2,2 @ 70-90% Every 2:30 Conditioning : 10 min AMRAP 12/10 Cals alt Machine 30 Double unders / 50 Single Skips 20 Airsquats 10 Knees to Elbows

EMOM X 36 MINS  1st min: 12/10 Cals Ski  2nd min: Pb Lunge x 12  3rd min : Row 12/10 Cals  4th min: Burpees x 10 5th min : Bike 12/10 Cals  6th min : Db C&J x 12

EMOTM X 12 1ST MIN RUN 12 CALS 2ND MIN 10 DB BENCH PRESS 3RD MIN 30 SEC CORE 11 MIN AMRAP 14/10 CAL BIKE ALT SKI 10 GTOH PLATE 8 OH PLATE LUNGES 6 BURPEE ONTO

Wednesday 3/12/25 Upper-Body focus- Standing alternating shoulder press-8 e/s x4 Hand-release push ups 10x4 PART 2: Higher intensity (At your own pace) 18 minutes 😊 Partner- (You go, I go)! (All reps are ½ ) 32 calories 16 GTOH

STRENGTH: EVERY 2 ½ MINS X 5 2 Power Cleans  1 Hang Squat Clean  2 Push Jerk  WORKOUT: FOR TIME (12 MIN CAP) 40/30/20/15/10 Wall Balls  10 TTB 10 Db Snatch  TTB & Db Snatch after each set of Wall Balls

Strength : Press and Pull 5 x 3 Strict press @80% Super set with 5 strict pull ups ( add weight if necessary ) Every 3:00 Conditioning : EMOTM X 20 mins 1st 12 Cals Runner 2nd 10 C2B/Pull ups 3rd 3 Wall Walks 4th 5 Hang power Cleans