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Primus Fitness – PrimusFit Weightlifting Press 3 x 8 @ 75% WOD 20 Min EMOM: 1. 15/10 Cal Row 2. 20/15 Military Sit-ups 3. 8 Presses (2 Strict Press + 4 Push Press + 2 Push Jerks) 4. 10 Box Jumps (24/20) 5. Rest

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 75% WOD King Me Teams of 2 AMRAP 22 500m Row (together) P1 – 20 Slam Ball + 20 Leg Lift P2 – 20 Wall Ball + 20 Sit Up Switch 200m Sandbag Run P1 – 20 Push Ups + 20 Air

Primus Fitness – PrimusFit Skill Handstand Push-ups progressions/practice WOD Teams of 2 Split Reps 30 Min AMRAP: -200m SledPush (2/1,Relay Style) -20 HSPU -40 Sand Bag Over Shoulder -60 Pull-ups -80 S/A KB Deadlifts (L1 53/35, L2 72/53) – 200m Sandbag Bear HugCarry (Relay Style)

Primus Fitness – PrimusFit Weightlifting Squat 3 x 8 @ 75% WOD Rounds For Time: (Rx 3 Rounds, Rx+ 4 Rounds) – 400m Run – 15 Hollow Rocks – 5 Power Cleans( L1 135/95,L2 155/105) – 8 Front Rack Lunges – 5 Power Cleans * Rest 1:30 in Between Rounds * 25 Min Cap

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% WOD 3 Rounds for Time 200m Run 25m Lunge 100m Farmers Carry (53/35) 30 Sec Wall Sit 100m OH Plate Carry (45/25) 25 Sit Ups 100m Sled (2/1 or 3/2) 25 Push Ups 250m Row

Primus Fitness – PrimusFit Saturday WOD Teams of 3 Split Reps (except relay) – 100m Tire Flip + Hammer Carry @200m mark: 150 Hammer Strikes – 100m Tire Flip + Hammer Carry @Gym (3 Rounds each relay style, full reps) – 100/80m Row – 8 Box Jump Overs (24/20) – 6 T2B – 200m Sled

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 8 @ 70% OLY lifting 9 Min EMOM Build to a heavy complex of: -1 Hang Power Snatch – 2 Snatch Balance – 1 Squat Snatch *1 Complex Per Min* WOD 21-15-9 – Ball Slams (20/15) – Sit Ups Immediately into: 9-15-21 – Hang Power Snatches(75/55) –

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 8 @ 70% WOD 21-15-9 – Ball Slams (20/15) – Sit Ups Immediately into: 9-15-21 – Hang Power Snatches(75/55) – Lateral Burpee Over Bar

Primus Fitness – PrimusFit Pull-up accessory work 3-4 Rounds for Quality: – 10-15 Barbell Curls – 16-20 Tripod Bent Over Rows – 10-15 PVC Lat Pulldowns – 30 Sec Hollow Rock – 30 Sec Supermans – 10-15 C’s+D’s *Pick your own weight but focus on quality of your movements primarily* Murph Prep – 30 Sec

Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 70% WOD 20 Min TABATA/AMRAP 4 min work: 1 min rest X 4 Rounds Round 1: (4 mins to complete) -200m run – Max S/A DB Hang Clean + Jerks (50/35) with remaining time *1 Min Rest* Round 2: (4 mins to complete) -200m run