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Skill Running Skills! WOD “Hellen Pierce”  3 Rounds For Time 400m Run 15 Chest to Bar Pull-Ups 15 American KB Swings 70/53 CAP 14

Active Recovery 3 Sets 8-10 Nordic Eccentric Band Assisted Hamstring Curls -rest 1-2 min between sets- then 3 Sets 10-12 Shoulder Elevated Barbell Pause (at the top) Hip Thrust-rest 1-2 min between sets- then 5 Sets 20/15 Calorie Row :30 rest 20 Push-Up Position DB

Strength – Top End Power  3 Sets :15 Max Effort Bike Erg 1:45 Easy Bike/Transition :15 Max Effort Row 1:45 Easy Row/Transition WOD “The Sustain Train” EMOM 20’ Odd) :40 Row @ 55-60% of Top End Power (cal/hr) Even) :40 Bike Erg @ 30-35% of

Strength 3-Position Pause Deadlift Every 4:00 x 3 Sets 8 3-Position Pause Deadlift -rest the remainder of the 4:00 block- WOD “I Need An Extra Hand” Every 3:00 x 5 Sets 8-12 Kipping HSPU’s 10 Double Overhand Deadlift 185/135 50 Double Unders

Strength 3 Position Pause Front Squat Every 4 min x 3 Sets 8 3-Position Pause Front Squat -rest the remaining time- WOD “Stamination” Every 2:30 x 7 Sets 8 Toes To Bar 8 Hang Squat Cleans 8 Burpees Over Bar Score: Slowest set of all

Strength  Running Warm-Up Development & GAIT Mechanics + Russian KB Swing Primer WOD In Teams of 2:  3 Mile Run (Split by 800m Intervals)  -rest 5 min- For Time: 40-30-20-10 Russian KB Swings 20-15-10-5 Burpee Box Jumps CAP 35

Strength 3 Position Pause Front Squat Every 4 Minutes x 3 Sets 8 3-Position Pause Front Squat  -rest the remaining time in the 4:00 block- WOD Every 3:00 x 5 Sets 10 Double DB Front Squats 12 Toes To Bar 40-50 Double Unders

Active Recovery 3 Sets 15-20 Poliquin Heel Elevated Single-Leg Squats/side -rest:30 between legs- then 3 Sets 12-15 Modified Reverse Nordic Curls -rest 1:00 between sets- then 5 Sets 15/12 Calorie Assault Bike :30 rest 20-30 Alternating Crossover V-Ups :30 rest 10-12 Bent Over DB Fly’s

Strength 3-Position Pause Deadlift Every 4:00 x 3 Sets 8 3-Position Pause Deadlift -rest the remainder of the 4:00 block- WOD Every 2:30 x 5 Sets 8 Double Overhand Deadlifts 185/135 12 Toes To Bar 16 Wall Balls 20/14

Strength – Top End Power  3 Sets :15 Max Effort Bike Erg 1:45 Easy Bike/Transition :15 Max Effort Row 1:45 Easy Row/Transition WOD “ReaSAT’s”  For Time: 3k Row -rest 8 minutes- 2 Mile Run CAP 45