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Warm Up: Joint Mobility/Dynamic *Choose one of the following options Double Bell Every 4 Minutes for 28 Minutes 3 x Movement Flow 6 DxKB Alt. Dead Clean and Single Arm Thruster 12 Squat Swings Movement Flow = Burpee Plank 2 Squat, 20 second Low squat hops, 4 Kick throughs Single Bell Every 4 Minutes for 28 Minutes 3 x Movement Flow 6 Single Arm Alt. Dead Clean and Single Arm Thruster 3R/3L 12 Squat Swings Movement Flow = Burpee Plank 2 Squat, 20 second Low squat hops, 4 Kick throughs Cool Down: 3-5 Minutes of Light Monostructural Work

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Warm Up: Joint Mobility/Dynamic **Choose either the Double or Single Bell option! Double Bell 21-15-9 Dead Stop DxKB Full Cleans Hindu PushUp Rest 3 Minutes 21-15-9 DxKB Deadlifts Burpees On Bells Single Bell 30 -20 – 10 Alt. Dead Full Cleans Hindu PushUp Rest 3 Minutes 30 – 20 -10 SAKB Deadlifts Burpees Over the Bell *On your Deadlift split the reps evenly between your arms Cool Down: 3-5 Minutes of Light Monostructural Work

Warm Up: Joint Mobility/Dynamic **Choose either the Single or Double Bell Strength option Strength: Double Bell 10 Minute EMOM Odd Minutes: 7 x DxKB Front Squats, 7 x DxKB Swings, 6 x DxKB Cleans Even Minutes: Rest Single Bell 10 Minute EMOM Odd Minutes: 5 x Goblet Squats, 6 x SA Swings, 6 x SA Cleans (Right) Even Minutes: 5 x Goblet Squats, 6 x SA Swings, 6 x SA Cleans (Left) Conditioning: 1 Minute Extend Plank 50 1-Inch SitUps 50 Unweighted Russian Twists 50 Flutter Kicks 50 Toe Touches 45 Second Extend Plank 25 1-Inch SitUps 25 Flutter Kicks 25 Toe Touches 30 Second Extended Plank Flutter Kick R/L = 1 Rep Cool Down: 3-5 Minutes of Light Monostructural

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Warm Up: Joint Mobility/Dynamic Conditioning: 5 Rounds 3 Minute AMRAP 3 DxKB Full Cleans or Goblet Full Dead Cleans 6 Floor Presses 9 Air Squats *Rest 1 Minute between efforts Cool Down: 3-5 Minutes of Light Monostructural

Warm Up: Joint Mobility/Dynamic Conditioning: 5 Rounds 10 TGUs (5R/5L) 30 Second Hollow Rock 5 x Chainsaw Row R 50ft Suitcase Carry R 5 x Chainsaw Row L 50ft Suitcase Carry L 20 Kick Throughs 10 V-Ups Cool Down: 3-5 Minutes of Light Monostructural Work

Warm Up: Joint Mobility/Dynamic Conditioning: 10 Rounds | In 60 seconds, complete: 4 single arm deadlifts 4 single arm dead full cleans 4 single arm cheater front squats In the remaining time, perform as many Russian swings as possible (two handed) **Rest one minute between rounds **Odd rounds, KB complex to be performed R, Even rounds KB complex to be performed L. Cool Down: 3-5 Minutes of Light Monostructural Work