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5000m row for time [30min capevery 500 m, perform 10 medball / d-ball slams Lvl 6/5: 5-8 sec off 2k/500m pace. ball30/20# +Lvl 4/3: 8-10 sec off 2k/500m pace, ball 20/14+Lvl 2/1: 10+ sec off 2k/500m pace, ball any#

Rest/Recover

Open Gym: 8am-10am

MAIN 20 min clock, choose one for max distance: run, row, or bike–every 4 min, including at min 0, perform 10 empty barbell thrusters **Nasal breathing only Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only

MAIN E2MOM, for 16 min:POWER CLEAN COMPLEX1 hang power clean + 1 low hang power clean + 1 power cleangoal is to build to a heavy complex set*using your squat clean max for guidance, build steadily from 35%, and go by feel as you get heavier0: 35%2: 45%4: 55%6: 60%8: 65%10: 70%12: 75%14: 80%

Ring Dip Skills (15 min)**buddy up in teams of 2, take turns at each stationa) start with 30″ boxes with toe assistance, progress to less assistance w/ box & good positions. 6-10 repsb) put boxes under matador bars for getting into & out of banded assist bar dips. 5-6 repsc) ring press out holds 3-5

MAIN: OH Squat therapy & progressions A) E2MOM, for 12 min:Overhead squat therapy5 reps at the wall of overhead squats, inch closer every interval still focused on quality of movement.for remainder of 2 minutes, cycle through the following mobility:-reverse grip PVC pass thrus-theraband drills (include banded sotts press + wrist warming w/ band)-keg drill (dbl

Main AMRAP 20 min, in teams of 3, rotate when all stations are done each round:P1: 4 Sandbag over the shoulder (2L + 2R)P2: 8 Devil’s PressP3: 50 Double Unders Scaling:6: 150/125# sandbag, 50/35# DB, 50 DU5: 125/100# sandbag, 45/30# DB, 50 DU4: 100/75# sandbag, 40/25# DB, 25 DU3: 75/50# sandbag, 35/20# DB, 50 SU2:

Rest/Recover

Open Gym: 8am-10am