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STRENGTH
5X3 FRONT SQUATS FROM FLOOR 
*GOAL IS HEAVIER 2 WEEKS AGO

WORKOUT
ON A 10:00 CLOCK
500M ROW
40 THRUSTERS #95/65
MAX PULL UPS IN REMAINING TIME

STRENGTH
4 SETS OF
6 BOX STOP UPS, EACH LEG* 
20 HOLLOW ROCKS
REST 1:30
*HOLD KB IN GOBLET POSITION

STRENGTH
EMOM 10
O- 10 DB Z-PRESS
E- :20 PARALETTE/BOX L-SIT HOLD

PARTNER WORKOUT
AMRAP 20
YOU GO, I GO
9 BOX JUMPS 24/20"
7 PUSH PRESS #115/75
5 TOES TO BAR

STRENGTH
SQUAT SNATCH WITH PAUSE AT KNEE +  SQUAT SNATCH 
5X 1+1
BUILDING

CONDITIONING
FOR TIME
9-15-21
OVERHEAD SQUAT #95/65
CHEST TO BAR

SCALE> #65/35, JUMPING C2B

WORKOUT
"22.1"
AMRAP 15
3 WALL WALKS
12 ALT DB SNATCHES
15 BOX JUMP OVERS
#50/35

STRENGTH
TEMPO DEADLIFTS
5X3 @ 31X1
START AT 60% AND BUILD

WORKOUT
AMRAP 15
300M ROW
15 RUSSIAN KBS #70/53
15 PUSH UPS

(MEMBERS CAN SHARE ROWERS OR SKI> 300M, BIKE ERG 600M)

STRENGTH
BACK SQUAT
3X10
START AT 55% AND BUILD IF ABLE
REST 2-3 MINUTES BETWEEN SETS

PRESIDENTS DAY HERO WOD

CONDITIONING
ON 10:00 CLOCK, COMPLETE 4 SETS FOR QUALITY
10 FRONT FOOT ELEVATED LUNGES, EACH LEG
:30 WALL SIT

REST 5:00

EVERY 2:00 X 5 SETS
10 HAMSTRING CURL ON ROWER
10 HIP THRUSTS

REST 5:00

STRENGTH
POWER SNATCH
EMOM 10
2 TNG REPS

CONDITIONING
IN TEAMS OF 3
20 MINUTE AMRAP
1 PARTNER ACCUMULATE MAX CAL ROW
OTHER 2 PARTNERS AMRAP
20 WALLBALLS
20 POWER SNATCHES #75/55