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STRENGTH
TEMPO BACK SQUAT 31X1
5 SETS OF 3
START AT 65% AND BUILD, REST 2-2:30 BETWEEN SETS

CONDITIONING
AMRAP 12
15 CAL ROW/BIKE
20 DB/KB DEADLIFTS
20 DB/KB GOBLET LUNGES

#53/35

STRENGTH
E2MOM X 6
BENCH PRESS
3-3-3-1-1-1
BUILD TO HEAVY SINGLE FOR DAY, START AROUND 70% OR HEAVY

EMOM 12
O- 12/10 CAL MACHINE
E- 2 TURKISH GET UPS, EACH ARM

AMRAP 10
10 push-ups
10 dumbbell snatches, right arm
10 toes-to-bars
10 dumbbell snatches, left arm
#50/35

3 SETS OF;
100' SLED PUSH, HEAVY
:45 CHINESE PLANK

WITH PARTNER
5 ROUNDS FOR TIME
200M FARMERS CARRY*
10 WALL WALKS*
50 SYNCHRO AM KBS

STRENGTH
FRONT SQUAT
5-3-1-1-1
GOAL IS TO FIND HEAVY SINGLE FROM RACK

WORKOUT
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SIT UPS

FOR TIME;
5K RUN

FIND A CLEAR ROUTE.

FOR TIME
50/40 CAL BIKE (OR ANY MACHINE)
25 HANG POWER SNATCHES
50 BURPEE OVER BARBELL
100 WALKING LUNGES (BW ONLY)
50 BURPEES OVER BARBELL
25 HANG POWER SNATCHES
50/40 CAL BIKE 

RX; 75/55#

SKILL
ROWING REVIEW
THEN…
500M ROW TIME TRIAL

STRENGTH
EVERY 2:00 X 5 SETS
3 DEADLIFTS*
5 SEATED BOX JUMPS

*START AT 60% AND BUILD

WORKOUT
"FRAN"
21-15-9
THRUSTERS #95/65
PULL UPS

FOR TIME
WITH A PARTNER
50 BURPEE BOX JUMPS
50 HANG POWER CLEANS
40 BURPEE BOX JUMPS
40 HANG POWER CLEANS
30 BURPEE BOX JUMPS
30 HANG POWER CLEANS
20 BURPEE BOX JUMPS
20 HANG POWER CLEANS