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STRENGTH/CORE
5 SETS OF;
15 DUMBBELL PULL THROUGHS IN PLANK POS, EACH SIDE
:30 HOLLOW HOLD

CONDITIONING WORKOUT
AMRAP 20
100M FARMERS CARRY
100FT BEAR CRAWL
20 BURPEES

STRENGTH
PUSH JERK
5X1 BUILD TO 7-8 RPE
THIS IS NOT A 1RM!

STRENGTH SKILL
TURKISH GET UPS
5X2 ON EACH SIDE

WORKOUT
AMRAP 15
20/15 CAL ROW
10 DEADLIFTS #225/155
30 BOX JUMPS

STRENGTH 
EVERY 2:00 X 5
3 TNG POWER CLEAN AND JERKS

WORKOUT
EVERY 5:00 X 5
500/400M ROW
20 GOBLET SQUATS #53/35
4 WALLWALKS

STRENGTH
4  SETS OF 
6 LUNGES WITH :02 PAUSE IN BOTTOM (KNEE SHOULD BE 1" FROM FLOOR), ON EACH SIDE
10 BENCH DIPS OR MATADOR DIPS
REST 1:00 AFTER A SET

FOR TIME
WITH PARTNER
100 CAL MACHINE
100 BURPEES
100 PULL UPS
100 DB THURSTERS #50/35

PARTITION/COMPLETE HOWEVER YOU WANT

WORKOUT
FOR TIME
30 BOX STEP OVERS
800M RUN
20 BOX STEP OVERS
400M RUN
10 BOX STEP OVERS
200M RUN
#50X2/35X2 TO A 20" BOX

STRENGTH
3 SETS OF
100' SLED PUSH, HEAVY
15 V-UPS

CONDITIONING
FOR TIME
20-16-12-8-4
CAL MACHINE
SHUTTLE RUNS
KETTLEBELL SWINGS #53/35

SKILL
L-SIT HOLD
REVIEW VARIATIONS (RING SUPPORT HOLD, PARALLETTES, BOX, DB, FLOOR)
5 SETS OF :20-30

EVERY 3:00 X 5 SETS OF
40 DOUBLE UNDERS
20 PUSH UPS
10 ALT DB  SNATCH* 
*BUILD IN WEIGHT
 

STRENGTH
PUSH JERK
5X3, BUILD TO 8-9 RPE