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WOD “Starting The Lawn Mower” In Teams of 2: 400m Team Run 20 Single Arm DB Snatches 100/70 400m Team Run 20 D-Ball Over Shoulder 150/100 400m Team Run 20 Single Arm DB Snatches 100/70 400m Team Run

Strength  Push Press 5 @ 82% of 8RM 5 @ 86% of 8RM 5 @ 90% of 8RM 5 @ 94% of 8RM -rest 2 min between sets- WOD “Working in the South” 3 Rounds For Time: 20 Double DB Push Press 50/35 20 Double

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

Strength TEMPO Hand Release Deadlift 41X1 Every 3:00 x 5 Sets 6 TEMPO Hand Release Deadlift 41X1 -rest the remainder of the 3:00 block- WOD “Home Wrecker” 6 Sets AMRAP 2’  6 Deadlifts 225/155 50 Double Unders **AMRAP Wall Ball in Remaining Time Each Round**

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 “Took My Breath Away” 5 Rounds For Time: 9 Burpee Box Jumps 24/20” 12/9 Calorie Ski Erg 15/12 Calorie Row -rest 1:30

Strength TEMPO Pause Front Squat 41X1 Every 3 Minutes x 5 Sets 6 TEMPO Pause Front Squats 41X1 -rest the remaining time in the 4:00 block- WOD “Malcolm in the Midline” Every 3:00 x 5 Sets 8 Toes To Bar 12 Double DB Thrusters 50/35

Strength  Push Press Build to an 8RM Push Press WOD “Slip’n Slide” In Teams of 2 “I Go, You Go” Style 20 Rounds Total For Time: 10/8 Calorie Ski-Erg OR Row 8 Single Arm DB Thrusters (3/side) Single Arm Alt. DB Devil Press (4/side) 50/35

WOD “ For Time: 600m Run 30 Wall Balls 20/14 200m Run 15 Bar Muscle Ups 200m Run 30 Wall Balls 20/14 600m Run CAP 18

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 “Enduring Endurance” 5 Sets 12/9 Calorie Row 40 Double Unders 12/9 Calorie Bike Erg 12 Burpee Over Rower -rest 3 min between