A) Warm-Up B) Front Squat C) Bent Over Barbell Row D) MetCon Every 3:00 for 4-6 sets:

A) Warm-Up 3 Rounds: B) Clean Pull C) Dumbbell Z Press D) Weighted Dip 5 sets of 8 Reps E) MetCon 14 Min EMOM (Every

A) Warm-Up 5:00 Easy Row (or Row) B)Cardio 6 sets: *sub 1000m Row @ 2000m race pace 6 sets: *sub 500m Row @ 2000m race

A) Warm-Up 3 Rounds: B) Power Snatch C) Romanian Deadlift D )Dumbbell 3 Point Row E) MetCon

A) Warm-Up 3:00 Run/Bike/Row then 3 Rounds for quality: B) Back Squat C) Incline Bench Press D) MetCon For Time:

Rest Day Relax, Recover,… Reset

A) Warm-Up B)Cardio 4 sets: 4 sets:

A) Warm-Up B) Front Squat C) Bent Over Barbell Row D) Dumbbell Front Foot Elevated Split Squat E) MetCon

A)Warm-Up 3 Rounds: B) Snatch High Pull C) Incline Bench Press D) Weighted Ring Dip E)MetCon 15 Minute AMRAP