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Valkyrie Strength and Conditioning – Group Class Gymnastics Strict Handstand Push-ups (5×5) *Add Deficit or Reduce ROM as needed. Metcon “Betty” (Time) 5 Rounds For Time: 12 Push Press (135/95) 20 Box Jumps (24/20)*13 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Weightlifting A:: Weighted Lateral Box Step Ups (3×10 each leg) *Hold KB or DB at chest. Focus on driving though stepping leg, keeping plant leg straight. Same weight for all sets. -Superset with Part B- B:: Single Arm KB/DB Bent Over Row (3×10 each arm) *Brace knee on

Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) ***Add 10# to estimated 1RM if you successfully completed all of the 5+, 3+, 1+ sets during the previous three weeks. Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP: 1-2-3…etc. Ring Muscle-up 3-6-9…etc. Power Cleans (135/95)*Score =

Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Squat Snatch + 2 OHS (15 Minutes, build to a moderately challenging weight.) Metcon Metcon (Time) 3 Rounds for Time: 30 Single Arm DB Overhead Lunges (50/35, R/L=2) 50 Double Unders Rx+: 70/50, 75 DU *9 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) ***Add 5# to estimated 1RM if you successfully completed all of the 5+, 3+, 1+ sets during the previous three weeks. Metcon 1-Mile Run (Time) Max Effort 1-Mile Run*Compare to 6/30/23.

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) ***Add 10# to estimated 1RM if you successfully completed all of the 5+, 3+, 1+ sets during the previous three weeks. Metcon Metcon (5 Rounds for reps) 8 Minute EMOM: 1st: 10 Deadlifts (225/155) 2nd: Max Handstand

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 10 Rounds for Time, with a Partner: 500m Row 10 Lateral Burpees over Rower 10 C2B Pull-ups *40 Minute Cap*Partners share work as desired, scale C2B/burpee numbers as needed.

Valkyrie Strength and Conditioning – Group Class Weightlifting Tempo Front Squat (6×3) Tempo: 22X1 (2 second descent, 2 second pause, drive up strong, 1 second pause.) *Same weight for all sets. Metcon Metcon (Time) For Time: 21-15-9 Hang Squat Clean (115/75) *400m Run after each set. *Rx+: 135/95 *12 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 6 Rounds, 1 Minute at each station for Max Reps: Bike for Calories T2B Box Jumps (24/20) Slam Ball Over Shoulder -REST-*Note slam ball weight in comments.

Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (Every :90 for 10 Rounds: 2 Reps) *Add weight every other round, record heaviest. Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP: 2-4-6…etc. Dumbbell Snatches (50/35) 1-2-3…etc. Ring Dips *Score = total reps completed