NOTES: AMAP: As many as possible AMRAP: As many ROUNDS as possible AHAP: As heavy as possible AFAP: As fast as possible  EMOM: Every minute on the minute LOT: Length of Turph (70 feet) LOTDAB: Length of Turph down and back (140 feet) *Down the Rack-Start with a weight you can do for 12-15 and

Exercise Sets Reps 1 Squat   3 3 RPE 6/70% 2 Burpee Max Reps 3 minutes *Record this number* 3 Shuttle Run x LOT/75 feet + Jump Lunge X 8-10 reps + Side Plank X 20 to 30 seconds each side x

Exercise Sets Reps 1 Squat   3 5 RPE 9/77.5% 2 Goblet Squat with 60 seconds rest between sets 5 10 3 Shuttle Run x LOT/75 feet + Jump Lunge X 8-10 reps + Side Plank X 20 to 30 seconds each

Exercise Sets Reps 1 Squat   3 4 RPE 8/77.5% 2 Goblet Squat with 60 seconds rest between sets 5 10 3 Shuttle Run x LOT/75 feet + Jump Lunge X 8-10 reps + Side Plank X 20 to 30 seconds each

Exercise Sets Reps 1 Squat   3 3 RPE 7/77.5% 2 Goblet Squat with 60 seconds rest between sets 5 8 3 Shuttle Run x LOT/75 feet + Jump Lunge X 5-8 reps + Side Plank X 20 to 30 seconds each

Exercise Sets Reps 1 Squat   3 5 RPE 7/62.5% 2 Goblet Squat with 60 seconds rest between sets 4 10 3 Skips x LOT/75 feet + Pogo Jump X 10-20 reps + Deadbug with movement X 5 reps each side x

Exercise Sets Reps 1 Squat   3 3 RPE 8/85% 2 Goblet Squat with 60 seconds rest between sets 3 10 3 Skips x LOT/75 feet + Pogo Jump X 10-20 reps + Deadbug with movement X 5 reps each side x

Exercise Sets Reps 1 Squat   3 5 RPE 7/72.5% 2 Goblet Squat with 60 seconds rest between sets 3 8 3 Skips x LOT/75 feet + Pogo Jump X 8-12 reps + Deadbug with movement X 5 reps each side x

Exercise Sets Reps 1 Squat   3 5 RPE 6/70% 2 Burpee 3 minutes* Record this number* Max Reps 3 Skips x LOT/75 feet + Pogo Jump X 5-10 reps + Deadbug with movement X 5 reps each side x 3