Emphasis: Pull, Squat, Hinge, Carry; Work Capacity; Chassis Integrity A) Prep: CAP10 Flow T-spine rotations Goblet squat holds B) Strength: RFQ15 5 Goblet squats 5

Emphasis: Push, Hinge, Carry; Endurance; Ab Isolation A) Prep (8) Flow 3×10+1, 3/3 haloes B) Strength: RFQ10 (12) 5/5 military press 30’/30′ overhead carry C)

Emphasis: Push, Squat, Hinge, Ground; Work Capacity; Chassis Integrity A) Prep Flow Banded good mornings B) Strength: RFQ15 SLDL 8/8 Get-up 2/2 C) Work Capacity:

Emphasis: Pull, Squat, Ground; Work Capacity; Chassis Integrity A) Prep Flow Sadist circles B) Strength (15) Get-ups 1/1 Lat Pulldowns 20/20 C) Work Capacity: AMRAP15

Emphasis: Push, Pull, Squat, Carry; Ab Iso, Chassis Integrity; Work Capacity A) Prep (8) B) EMOM18 (20) 5 double kb thrusters 8 double kb rows