Assault Bike - Men's L4: 15-12-9 L3: 12-9-6 L2: 10-7-4 L1: 7-5-3 Assault Bike - Women's L4: 12-9-6 L3: 10-7-4 L2: 7-5-3 L1: 6-4-3 Wall Climb L4: 6-4-2 L3: 4-3-2 L2: Wall Walks 4-3-2 L1: Burpees: 8-6-4

Deck Squats L4: 10 L3: 8 L2: 8 w/ Assistance L1: 5 Ground to stand DB (2) L4: 35/25 L3: 25/15 L2: 15/10 L1: Bodyweight Russian Twists L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Run L4: 200M L3: 200M L2: 150M L1:100M

Every 2 Minutes for 18 Minutes, 200M Run. Record your splits *Looking for your average interval to be between :40 and :55 L4: 200M L3: 200M L2: 150M L1: 100M

L4: As written L3: As written L2: 3 sets 70% effort Box/Band pull-ups L1: 3 sets 70% effort Ring Rows

Row L4: 2500M/2000M L3: 2000M/1600M L2: 1600M/1300M L1: 1300M/1000M Burpees L4: 60 L3: 50 L2: 40 L1: 30 or 50 box Sit-Ups L4: 40 GHDs L3: 75 L2: 60 L1: 40 Bike L4: 125/100 L3: 100/80 L2: 80/65 L1: 65/50

5 Sets 3 Push Press + 5 Push Jerks *Build in weight **Bench Press optional, moderate load L1: 6 Push Press

*10 Min Cap L4: 155/105 L3: 115/80 L2: 85/60 L1:65/45 (hang) L4: C2B L3: Pull-Ups L2: Banded/Box Pull-Ups L1: Ring Rows

Rest Day! Open Gym 11:00am-12:00pm

*top times 25 minutes Run L4: 800M L3: 800M L2: 600M L1: 400M R KBS: L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Push-Ups L4: 75 L3: 60 L2: 60 @ 20" L1: 60 @ 30" Sit-Ups L4: 40 GHDs L3: 60 Sit-Ups L2: 50 Sit-Ups L1: 35 Sit-Ups/assisted sit-ups Hang L4: 4:00 L3: 3:00 L2: 2:00 L1: 1:00/Hang from rings

Lunge (2 DB) L4: 35/25 L3: 25/15 L2: 15/10 L1: Bodyweight

*9 Min Cap Clean & Jerks - Men L4: 135-185 L3: 95-135 L2: 75-105 L1: 45-75 Clean & Jerks - Women L4: 95-125 L3: 65-95 L2: 50-70 L1: 35-55 Chest To Bar L4: 20 Bar MU/50 C2B L3: Chest To Bar L2: Banded/Box Pull-Ups L1: Ring Rows

Row L4: 110/90 L3: 90/72 L2: 72/60 L1: 60/48 Bike L4: 90/72 L3: 72/60 L2: 60/48 L1: 48/38 Deck Squats L4: 65 L3: 50 L2: 50 Assisted L1: 30 Assisted

*25 Minutes Long, know your pace Hang Squat Snatch L4: 95/65 L3: 75/55 L2: 65/45 L1: 45/25 Run L4: 200M L3: 200M L2: 150M L1: 100M TTB L4: 7 Ring MU L3: 15 TTB L2: 15 Hanging Knee Raises L1: 15 Ab Mat Sit-Ups Double Unders L4: 50 L3: 30 L2: :45 DU Practice L1: 30 Singles

Bulgarian Split Squat 4x16 (8/S) Or 4x50' DB Lunge L4: 50/35 L3: 35/25 L2; 15/10 L1: Bodyweight

5 Rounds, 3 Minutes on/3 Minutes off 500/400M Row Max Burpee Box Jump Over Row L4: 500/400M L3: 500/400M L2: 400/325M L1: 325/275M Burpee Box Jump Over L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates

Rhomboid Shrugs are Slow Surfer

4x3 Target 85%

10 Rounds Assault Targets: L4: 115+/90+ L3: 115-90/90-72 L2: 72-57/57-45 L1: 57-30/45-20

Rest Day! Open Gym 11:00am-12:00pm

Every 5 minutes, complete 1 round for 5 rounds 100M Run 14 DB Alt. DB Snatch 15/12 Cal Row 14 DB Thrusters 100M Run *Run is a straight away **30 Min Cap ***Record your splits Run L4: 100M L3: 100M L2: 100M L1: 100M DB (1 DB) L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 *If Ski Erg, do 1 level less than normal

A. Back Squat 5x3 @ 82-85%

Pull-Ups L4: C2B L3: Pull-Ups L2: Banded/Box L1: Ring Rows TTB L4: 12 Bar MU L3: TTB L2: Hang Knee Raises L1: Ab Mat Sit-Ups C2B L4: 6 Ring MU L3: C2B L2: Jumping Pull-Ups L1: Box Pull-Up/DB Rows Bike - Men's L4: 25-18-12 L3: 21-15-9 L2: 17-12-7 L1: 15-10-5 Bike - Women's L4: 21-15-9 L3: 17-12-7 L2: 15-10-5 L1: 12-8-4

Run L4: 400M L3: 400M L2: 300M L1: 200M Superman L4: 20 L3: 20 L2: 16 L1: 12 Russian Twist L4: 30 feet up both hands L3: 30 feet up both hands L2: 30 feet up one hand L1: 30 w/ feet down one hand Double Unders L4: 50 L3: 50 L2: 1:00 Double Under Work L1: 50 Singles Shoulder Taps L4: Plank L3: Plank L2: Plank on 20" L1: Plank on 30"

*Target is form. Hang Power Clean is easier to learn engagement throughout the movement. We want to translate that feel to the Power Clean and make sure we can keep engagement throughout a Power Clean

For Time, split up however you'd like: 8 Lengths Sled Pull 60 Burpees 60/48 Cal Bike *Half wall to cone is 50m **20 Min Cap Sled Pull L4: 170/135 L3: 135/100 L2: 100/70 L1: 70/50 *Big Sled 100# **Small Sled 20# Burpees L4: 75 L3: 60 L2: 50 L1: 40 Bike L4: 75/60 L3: 60/50 L2: 50/40 L1: 40/30

*38 Minute Cap **30 Back squats at 75/55 instead of 10 at bodyweight Barbell L4: 75/55 L3: 75/55 L2: 55/35 L1: 35/15 Box L4: 20/20 L3: 20/20 L2: Plates L1: Plates Row L4: 30/24 L3: 30/24 L2: 24/19 L1: 19/15 Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box **Wallballs (If you'd rather do 30 WB than 20 Thrusters) L4: 20/14 L3: 20/14 L2: 14/10 L1: 10/8

Pull-Up L4: Weighted Strict L3: Weighted Strict/Strict L2: Banded/Box L1: Ring Rows *Can sub in Kip Swing Practice, Bar MU practice or max rep Bar MU Sit-Ups L4: 15 GHDs L3: 20 Sit-Ups L2: 15 Sit-Ups L1: 10 Sit-Ups