A. Warm up: 6:00 Easy shuttle run. To start and EMOM, alternating: 1. 6 Alternating cossack squat 2. 10-20s Top plank hold, leaning forwards to push shoulders over hands 3. 4 Hanging knee raises B. Back squat (12 minutes)

A. Warm up – 5 minutes for quality: 5 PVC Pipe Shoulder dislocations 5 Scapula pull ups 5 Scapula Push ups 5/5 S.arm Bottoms up KB press 5 Easy paced burpee B. Upper Body Strength (20 minutes) Bi. 4

A. Warm up – 5 minutes for quality: 10 Walking lunge with rotation over front leg 10 Alternating Plate press @ 2 x 5/2.5kg 5 BB Front squat 10s Supinated dead hang B. Front squat (12 minutes) – Build

A. 5 minute AMRAP @ 85% / tough sustainable effort 14 Alternating DB Snatch @ 22.5/15kg 7 Burpee box jump over @ 60/50cm – Rest 3 minutes – B. 5 minute AMRAP @ 85% / tough sustainable effort 4

A. Warm up – 5 minutes for quality. 20/20 Ankle mob knee drive to wall (forward/back) 4/4 ATG Split squat 10s Dead hang 5 Scapula Pull ups 10 Small + Tight kip swings B. Weightlifting – 5-8 sets (10

A. Warm up (6 minutes) 2x Partner 1: 1:00 Row Partener 2: 20s Dead hang + Top plank + 10 BB Snatch grip bent over row w/ empty bar Then: 10 Air squats wide 10 Air squats narrow 10

A. Warm up (5 minutes): 20-30s Dead bug 20-30s Supinated passive hang 20-30s Alternating plate press @ 2 x 5/2.5kg 20-30s Alternating DB Bent over row @ 2 x 15/10kg x2 B. Upper Body Strength (20 minutes) Bi. Every