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STRENGTH
5 SETS OF 
10 CHEST SUPPORTED BARBELL ROW W/ :02 PAUSE AT TOP
10 DB BICEP CURLS WITH A :02 TEMPO DOWN

CONDITIONING
EMOM 12
O- KIPPING PULL UPS*
E- 12 BURPEES TO PLATE

STRENGTH
SPLIT SQUAT
5X6 ON EACH LEG

WORKOUT
EVERY 3:00 X 5 ROUNDS
15/12 CAL BIKE ERG
10 BACK SQUATS
10 BOX JUMPS
SCORE IS SLOWEST ROUND

STRENGTH
PUSH JERK
5X5, BUILD TO 7-8 RPE

WORKOUT
5RFT
15 AMERICAN KBS
15 PUSH UPS
#70/53

CONDITIONING
4 ROUNDS OF
400M MB RUN
30 MB ALT LUNGES
30 MB AIR SQUATS
1000M BIKE
#20/14
HOLD MEDBALL HOWEVER NEEDED TO COMPLETE RUN, LUNGE & SQUAT

WORKOUT
"GRACE"
30 CLEAN AND JERKS FOR TIME
#135/95

ACCESSORY
5 SETS OF
3 CLEAN PULLS, BUILDING TO HEAVY
10 BANDED UPRIGHT ROWS

SKILL
HANDSTAND PUSH UP REVIEW

CONDITIONING
AMRAP 10
100' FARMERS CARRY
1:00 PLANK
#53X2/35X2

FOR TIME
800M RUN
40 BURPEES TO A 6" TARGET
400M RUN
20 BURPEES TO A 6" TARGET

STRENGTH
EVERY 2:00X 5 COMPLETE 1 COMPLEX, BUILD IN WEIGHT
1 SNATCH + 1 HANG SNATCH + 2 OVERHEAD SQUATS

FOR TIME
60 ALT DB SNATCHES
30 TOES TO BAR
30 ALT DB SNATCHES
15 WALL WALKS
#50/35

STRENGTH
DEADLIFT
15:00 TO ESTABLISH A 1RM

WORKOUT
EVERY 3:00 X 5 SETS
40 DOUBLE UNDERS
15 RUSSIAN KBS #70/53
15 SIT UPS

SKILL
PULL UPS
RX-
10:00 TO FIND A WEIGHTED STRICT PULL UP 1RM

FITNESS-
EMOM 10
O- 12 SEATED BAND LAT PULL DOWNS
E- 3-5 BANDED STRICT PULL UPS