STRENGTH
5 SETS
10 BARBELL FRONT RACK LUNGES, ALT LEGS
10 TEMPO PUSH UPS (:03 NEGATIVE)
REST 1:30
WORKOUT
AMRAP 7
BURPEES TO 6" TARGET
CONDITIONING
EMOM 12
1- 12 PIKE UPS ON ROWER
2- 100' FARMERS CARRY
3- 1:00 PLANK
AMRAP 25
500M ROW
1000M BIKE
STRENGTH
12M TO ESTABLISH
HEAVY IN COMPLEX
2 HANG CLEAN + 1 CLEAN
WORKOUT
EVERY 3:00X 5 SETS
10 BACK SQUATS #135/95 *FROM FLOOR
100M SLED PUSH (50M OUT AND BACK)
STRENGTH CONDITIONING FOR TIME
100-80-60-40-20 DOUBLE UNDERS
4 WALL WALKS AFTER EACH SET
WORKOUT
5 ROUNDS FOR QUALITY
500M ROW OR SKI/1000M BIKE
25 DB BOXSTEP UP* *ONE DB
STRENGTH
10-8-6-4-2
BENCH PRESS
SS WITH
10 BENTOVER BARBELL ROWS
*FIRST SET SHOULD BE AT 60% AND BUILD
WORKOUT
3 RFT
10 HANG POWER CLEANS
SKILL
PISTOL REVIEW PROGRESSIONS
CONDITIONING
EMOM X 18
1- 6-8 PISTOLS
2- 15/12 CAL ROW
3- 15 DUAL DB SQUATS #50/35
RX+ - WEIGHTED PISTOLS
CASH OUT
STRENGTH
OVERHEAD SQUAT
5-4-3-2-1
START ~65% OF MAX AND BUILD EACH SET
CONDITIONING
5 RFT
10 POWER SNATCH #115/75
15 TOES TO BAR
STRENGTH
EMOM X 15
1- 10 DEADLIFTS
2- 20 ALT DUMBBELL CURLS
3- :45 PLANK HOLD
CONDITIONING
EMOM X 16
M1 & M2- 200M RUN OR 500M BIKE
M3- 16 KETTLEBELL SWINGS
SKILL
12M TO BUILD TO HIGH BOX JUMP
WORKOUT
AMRAP 20
20 BURPEES
20 AIR SQUATS
20 BOX JUMP OVERS
20 AIR SQUATS
20 TOES TO BAR
STRENGTH
HEAVING SNATCH BALANCE
10M TO ESTABLISH HEAVY SINGLE
CONDITIONING
4 ROUNDS FOR TIME
20 WALL BALLS #20/14
10 DEVILS PRESS #50X2/35X2