WARMUP STRENGTH In 30min:Front Squat 5/75% 4/80% 3/85% 2/90% 1/95% 5/75orFront Squat -MTR- 5-4-3-2-1-5First 5 matches last 5 METABOLIC CONDITIONING Tabata Diane Deadlifts & Handstand Push Ups

WARMUP STRENGTH In 20min:Keystone Deadlifts 6/70% 6/75% 6/80% 4/85% 3/90% 6/75%ThenBulgarian Split Squats Squat -MTR- 6-6-6-4-3-6Second 6 matches last 6 METABOLIC CONDITIONING “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups CORE: Annie

WARMUP METABOLIC CONDITIONING For time:50 Double unders50 Burpees50 Wall ball shots, 20 pound ball50 Back extensions50 Push press, 45 pounds50 Knees to elbowsWalking Lunge, 50 steps50 Kettlebell swings, 1 pood50 Jumping pull-ups50 Box jump, 24 inch box CORE

WARM-UP Cardio: RowInchworm Walkout to Scapular Push-Up to Seal to Downward DogKB Swing x 15Quarter SquatsRing Rows at 45° angle STRENGTH In 20min:Back Squat 6/70% 6/75% 6/80% 4/85% 3/90% 6/75%orBack Squat -MTR- 6-6-6-4-3-6**Second 6 matches last 6** -Transition 5min- In 10min:AMRAP of:7 Burpees7 Knees to elbows METABOLIC CONDITIONING “Tabata 13.5!”4x Tabata Thrusters 100/65Rest 1 minute4x Tabata C2B Pull UpsRest 1 …

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