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WORKOUT
FOR TIME WITH PARTNER
40 DEADLIFTS
40 SYNCHRO BURPEES*
50 FRONT SQUATS
50 SYNCHRO BURPEES*
60 SHOULDER TO OH
60 SYNCHRO BURPEES*
RX- MALE #185/135/95, FEMALE #125/95/65
SC- MALE #135/95/65, FEMALE #95/65/45

STRENGTH
OVERHEAD SQUAT
5X3 WITH FULL STOP IN BOTTOM OF SQUAT

CONDITIONING
5 ROUNDS FOR QUALITY
1000M BIKE*
25 RUSSIAN KBS
15 KB BOX STEP UPS
#53/35
*500M ROW/SKI

COACHES CHOICE
FOAM ROLL/MOBILITY SESSION

SKILL
PULL UP SPECIFIC WARM UP
THEN 
RX- 3 ATTEMPTS AT MAX EFFORT KIPPING/BUTTERFLY PULL UP SET. RECORD LARGEST SET. REST 2:00 BETWEEN ATTEMPTS
SCALE - EMOM 10 OF
O- 5 KIPPING SWINGS
E- 3-5 BANDED STRICT PULL UPS

SKILL
MAX HEIGHT BOX JUMP

WORKOUT
FOR TIME
0-8:00
20 POWER CLEANS
20 BURPEES OVER BAR
100 DOUBLE UNDERS

REST 2:00

STRENGTH
PAUSE PUSH JERK
E2MOM X 5
3 PUSH JERKS WITH A :02 PAUSE IN CATCH
START AT 55% MAX

WORKOUT
EVERY 4:00 X 5
30/25 CAL ROW
20 PUSH UPS

CONDITIONING
"THE 2'S"
2000M ROW
200 DOUBLE UNDERS
2000M RUN

IF NO DU, COMPLETE 300 SINGLES
MODIFY DISTANCE ON ROW/RUN SO YOU CAN COMPLETE THEM IN 15M OR LESS

STRENGTH
15M TO BUILD TO A HEAVY IN THE COMPLEX
SQUAT CLEAN + HANG SQUAT CLEAN + 2 JERKS

FOR TIME
WITH PARTNER
75 DEADLIFTS #155/105
100 BOX JUMPS
125 WALL BALLS 

STRENGTH
POWER CYCLING -POWER SNATCH
4 SETS OF 6, MUST BE TNG
REST 1:00 BETWEEN SETS
LAST WEEK OF CYCLING, TESTING NEXT WEEK!

CONDITIONING
5 SETS
200' LIGHT SLED PUSH*
1:00 LOW PLANK
*DOWN AND BACK PARKING LOT

CONDITIONING
1:00 ON/1:00 OFF X 10 ROUNDS
MAX CAL ROW