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The Bluegrass Way 5×3 Back Squat (85%) then Karen

The Bluegrass Way 6x 1 push jerk + split Jerk (moderate weight) *focus on speed and technique then 3rds. 40 Double-Unders 20 Push-Ups 10 Strict Pull-Ups 20 double DB push- press 10 ring rows then partner wall-sits and planks

The Bluegrass Way 2rds. 30 seconds at each *Station 1 – Banded Palloff Hold *Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Russian Baby Makers then 30 CAL Row or Bike 30 box jumps 30 deadlifts (205/125) 30 CAL Row…

The Bluegrass Way EMOTM for 4 minutes: 1 high hang snatch rest 1 minute EMOTM for 4 minutes: 1 hang snatch rest 1 minute Every 90 seconds for 4 rds. 1 snatch (increasing) then 15 minute AMRAP 3 OH squats (115/75) 6 Power snatch 9 burpee over bar 12 barbell floor wipers RX+ = (135/95)

The Bluegrass Way 3rds. 100ft single arm (50ft left/ 50 ft right) bottoms-up KB carry 50ft. bear crawl 100ft medball carry 4 wall-walks *not for time then cash-in- 800m run 3rds. 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (53/35) 32 split jumps Cash-Out- 800m run…

The Bluegrass Way 6×1 split jerk (increasing) then 16-14-12-10-8 G2OH 25 DU between each set – Choose a weight that you can cycle 5-6 reps easily *record weight in comments then coaches choice mobility