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STRENGTH
BENCH PRESS
5-4-3-2-1
SS WITH STANDING PLATE TRICEP EXTENSIONS

STRENGTH
12 MINUTES TO WORK
5 SETS OF 2 SPLIT JERKS FROM FLOOR

CONDITIONING
10RFT
9 THRUSTERS #95/65
35 DOUBLE UNDERS

SCALE: #65/45 AND 35 SINGLE UNDERS

LOWER PULL/CORE
EMOM 12
1- 10 KB DEADLIFTS + 50' FARMERS WALK
2- :40 CHINESE PLANK

CONDITIONING
AMRAP 18
300M ROW
30 SIT UPS
20 KETTLEBELL SWINGS #53/35
10 BOX JUMPS

STARTER
AMRAP 7
MAX BURPEES TO 6" 

STRENGTH
4 SETS FOR QUALITY
25' SEATED SLED PULL (HEAVY)
10 SEATED SINGLE ARM DB STICT PRESS, EACH SIDE

BACK SQUAT
5X3 WITH A :02 PAUSE AT BOTTOM
FIRST SET SHOULD BEGIN AROUND 65-70%

HSPU REVIEW
EMOM 10
O- 5-8 HSPU
E- 5 DUAL DB CLEAN AND JERK, BUILDING

CARDIO PARTY

BODYWEIGHT CONDITIONING
3 SETS FOR QUALITY*
3:00 ROW
3:00 BIKE
1:00 SINGLE UNDERS
*HALF OF GROUP ON BIKE, HALF ON ROW AND SWITCH AT 3:00 MARK

CONDITIONING
2000M ROW TIME TRIAL
REST (WHILE OTHER HALF OF GROUP GOES)
500M ROW TIME TRIAL
*NON WORKING GROUP SHOULD FOAM ROLL/MOBILIZE

CONDITIONING
0:00-10:00
AMRAP 10
POWER CLEANS
CHEST TO BAR PULL UPS
3, 6, 9... INCREASE BY 3 EVERY ROUND

STRENGTH
4 SETS OF 5 FRONT RACK BARBELL STEP UP, EACH LEG
COMPLETE A 1:00 PLANK AFTER EACH SET

CONDITIONING
AMRAP 1:00 X 5 SETS
10/8 CAL ROW
MAX THRUSTERS #95/65
REST 1:00