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Valkyrie Strength and Conditioning – Group Class Weightlifting Push Press (5-5-5-3-3-3-1-1-1) *Build as desired throughout sets. Record heaviest. Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP: 10-20-30…etc. KB Snatches (53/35) 5-10-15…etc. Row/Bike/Ski Cals*Score = total reps completed

Valkyrie Strength and Conditioning – Group Class Metcon Team RWB WOD For Warriors – Armistice (Time) 6 Rounds: 11 Mountain Climbers (R/L=1) 11 Power Cleans (95/65) -2 Minutes Rest/Reflection- 6 Rounds: 19 Hand Release Push-ups 18 Burpee Box Jumps (24/20) 100m Run*40 Minute Cap* *Team RWB is an organization that helps military veterans connect with

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 3 Bar Muscle Ups 12 Pistols 12 DB Snatches (50/35)*Sub C2B, Pull-ups, or a BMU drill as needed.

Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (Time) 5 Rounds for Time: 200m Run 25 Sit-ups *15 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (Calories) 4 – 2:00 Rounds, 10 Thrusters (95/65) Max Calorie Row/Bike/Ski in remaining time*Score = number of calories completed on machine. Do not reset in between rounds.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 50 Double Unders 15 KB Devil’s Press (1 KB, 53/35) CASH OUT Metcon (Checkmark) Complete in any order (NFT): 50 Russian Twists (use medball or plate, R/L=1) Plank Hold (elbows)- 2 Minutes each Middle/Left/Right

Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Squat Snatch + 1 Snatch Balance (15 Minutes, build to a moderately challenging set with good technique.) *Record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 6 C2B Pull-ups 6 T2B 12 Overhead Squats (95/65)

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (6 Rounds for time) 6 Rounds: 500m Row -Approximately 1:1 work rest- *Record working time for each round.

Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@35% 5@45% 5@55% 3@65% 3@75% 3+@81%) Metcon Metcon (Time) For Time: 30 Double DB Deadlifts 5 Wall Walks 30 Double DB Front Rack Lunges (R/L=2) 5 Wall Walks 30 DB Snatches (1 DB) 5 Wall Walks DBs: 50’s/35’s RX+: 50’ HSW (25’ down/25’

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (8@empty BB 5@35% 5@45% 5@55% 3@65% 3@75% 3+@81%) Metcon Metcon (AMRAP – Reps) In 3:00- 21 Front Squats (115/75) Max Reps Double Unders -1 Minute Rest- In 2:00- 15 Front Squats (115/75) Max Reps Double Unders -1 Minute Rest- In 1:00- 9 Front Squats (115/75)