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Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (6×3) *Add weight throughout sets, record heaviest. Metcon Metcon (5 Rounds for reps) 5 Rounds: In 2:00 – Row 250m Max reps KB Devil’s Press (53/35) -Rest 2:00 between rounds-*Record number of Devil’s Press completed each round. Use one KB.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 5 Rounds for Time: 10 HSPU 20 Deadlifts (135/95) 40 Sit-ups 60 Double Unders *2:00 rest after each round. *45 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Gymnastics A: Strict Pull-ups (1 Max Effort Set) *Compare to 3/8/23. Use the same band if you did banded before, avoid “bouncing” at the bottom of the rep. *Partner up and count reps for each other on Part A. -rest as needed, then begin Part B- B: Strict

Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (3×3, 3×2, 3×1) Build throughout sets, may drop/rest as needed. Record heaviest single. Isabel (Time) For Time: 30 Snatches, 135# / 95#*6 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 5 Rounds for Time: 400m Run 15 Ring Dips 30 Sit-ups *30 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Weightlifting Power Clean (Every :90 for 8 Rounds- 3 Power Cleans (touch and go) ) *Add weight every other round. Record final sets. Metcon Metcon (Time) For Time: 800m Odd Object Carry *15 Minute Cap*Odd Object Ideas: -Slam Balls -Sandbags -Kettlebells -Dumbbells -Barbell in back rack or suitcase

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for calories) 5 – 3 Minute Rounds: 10 Front Squats (135/95) 10 Box Jumps (30/24) Max Calories Row/Bike/Ski in remaining time -Rest 3 minutes between rounds-*Record number of calories completed each round. *Choose a squat weight you can finish unbroken for at least the

Valkyrie Strength and Conditioning – Group Class Weightlifting A: Push Press (5×5) *From the rack, same weight for all sets. -Superset with Part B- B: Bent Over Row (5×8) *Same weight for all sets, focus on keeping core tight and isolating the movement to arms only. Metcon Metcon (8 Rounds for reps) 8 Minute EMOM,

Valkyrie Strength and Conditioning – Group Class Gymnastics Chest-To-Bar Pull-ups (10 Minute EMOM – You choose number, pick something you can maintain for all 10 rounds.) Sub Pull-ups, strict Banded C2B, or Ring Rows Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Lateral Burpees over Bar *11 Minute Cap* Rx+: 125/85

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) -Partner WOD- For Time: 2500m Row 250 Double Unders 2.5 Mile Run *45 Minute Cap**1 partner works at a time, “I go, you go”. Share reps as desired and complete in any order. Rx+: 3000m Row, 300 DU, 3 Mile Run