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Valkyrie Strength and Conditioning – Group Class Weightlifting Three Position Power Clean (1 Rep E2OM for 10 Rounds) 1st-From the ground 2nd-Just above the knee 3rd-High hang (vertical torso)*Add weight throughout as desired, record heaviest. Metcon Metcon (Time) For Time: 21-15-9 Power Clean (135/95) *400m Run after each round. *12 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Gymnastics Handstand Walk (10 Minutes: Handstand Hold/Walk Practice Options include but not limited to: -Wall Walks -HS Hold -Box Pike Hold/Walkup/Walk Around -Lateral Wall Facing Walk -Freestanding HS Hold w/spot or without -HSW (with or without obstacles) ) *Use comments to describe how you practiced your HS hold/walk

Valkyrie Strength and Conditioning – Group Class Metcon “Grin and Bear it” (AMRAP – Rounds and Reps) 25 Minute AMRAP: 1 DB Bear Complex (50’s/35s) 8 Burpee Box Jump Overs (24/20) 8 T2B *Add 1 Bear Complex each round (round 2 = 2 Bear Complex, round 3 = 3, etc.)DB Bear Complex: 1 Deadlift 1

Valkyrie Strength and Conditioning – Group Class Gymnastics A: Strict Ring Dips (1 Max Effort Set) *Rest as needed, then begin Part B. B: Strict Ring Dips (5×50% of Part A) *Rest as needed between sets, break up if needed. Metcon Metcon (Time) 3 Rounds for Time: 10 Power Snatches (115/75) 10 Strict Pull-ups Rx+:

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Rack Lunge (5×10 (5 each leg)) *Build throughout sets. Metcon Metcon (5 Rounds for reps) 5 Rounds: In 2:00- Row 250m Max Reps Wallballs (20/14) -Rest 2:00 between rounds-*Score = number of wallballs completed each interval.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 5 Rounds for Time: 400m Run 50 Double Unders 15 Burpees *30 Minute Cap* Rx+: 75 DU, 20 Burpees

Valkyrie Strength and Conditioning – Group Class Weightlifting Clean and Jerk (1 Rep every :90 for 10 Rounds) *Add weight each set. Any style of c+j may be used. Record heaviest/final rep. Metcon Metcon (Time) For Time: 10-8-6-4-2 C2B Pull-ups C+J @ 75% of heaviest rep from part 1 *10 Minute Cap**Sub pull-ups or ring

Valkyrie Strength and Conditioning – Group Class Strength A: Single Arm KB/DB Bent Over Row (5×8 each side) *May stay the same or add weight throughout sets as desired. *Superset with Part B. B: Barbell Rollout (5×5) Start in kneeling position, with barbell just under shoulders, roll barbell out while maintaining straight arms and hollow

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 10 Rounds for Reps- 1 Minute: Bike for Calories :30 Rest 1 Minute: Row for Calories :30 Rest 1 Minute: D-Ball Over Boxes :30 Rest*You pick D-Ball weight, box height = 48”. *Score = total reps completed.

Valkyrie Strength and Conditioning – Group Class Metcon 5K Gone Bad (Time) For Time, With a Partner: 50 Power Cleans (135/95) 800m Run 50 T2B 800m Run 50 Wallballs (20/14) 800m Run 50 STOH (95/65) 800m Run 50 Burpees 800m Run 50 Hang Power Snatch (75/55) 800m Run One partner works at a time on