Warmup: 10 minutes

dynamic warmup

Strength: 15 minutes

overhead squat - work to a 3rm for the day (emphasis on depth and technique, all reps perfect!)

Conditioning: w/ a partner

1) 7:00 AMRAP

25 synchronized air squats

12 clean and jerk 135/95# (alternate reps)

rest 5:00

2) 7:00 AMRAP

10 synchro TTB (sub 15 synchro knee raises or sit-ups)

30 american kbs 70/53# (break up however)

*if group of 3, air squats and ttb still synchro, same reps, increase CJ to 18 total and kbs to 45 total

Warmup: 10 minutes

10 band good mornings + :30 glute bridge + :15 star plank each side x 3-4 rounds

Strength: 15-20 minutes (4 rounds)

1a) push press + push jerk (from rack, build to a heavy complex over the 4 rounds)

1b) single arm DB farmers walk - 100' (50R/50L)

1c) double OH KB carry - 100' (down/back)

Conditioning: for time (20:00 cap)

80/65 calorie row

70 wall balls 20/14# to 10/9'

60 deadlifts 185/125#

50 ab-mat situps

40 push-ups

*start on wall balls if you don't have a rower, complete the rower ASAP once one opens up, you can choose to bike instead if you don't want to wait...follow the order above as close as possible please!!

Warmup: 10 minutes

dynamic + 20-15-10 pushups and ring rows

Strength: 8 EMOM

1 hi-hang squat clean + 1 front squat (start at 60-70% max clean and add every 2 sets)

Conditioning: 6 minute AMRAP x 3 rounds at 80/90/100% 

15 american kbs 53/35#

15 thrusters 95/65#

30 DU/60 singles

1 rope climb (5 rope walks or 10 ring rows

rest 2:00 between AMRAPs

Warmup: 10 minutes

21-15-9 - russian kbs +walking lunges + :20 bar hang + :20 wall-sit after each round

Strength: every 1:30 x 5 rounds of each (alternate movements)

1 - 3 shuttle sprints (long way)

2 - 15 hspus (if you can't do at least 8-10, sub :40 shoulder taps or :40 hs hold, your choice)

Conditioning: 15 AMRAP (w/ a partner, if group of 3 make reps 75-60-45-30-15 on both movements)

50 - 40 - 30 - 20 - 10 db snatches 50/35#, move db ahead after each set to next cone before starting PU

10 - 20 - 30 - 40 - 50 pullups (band or jumping, no ring rows)

*there will be 5 cones set-up from the back of the platforms on the big rig, every 10'. after your set of 50, move it forward, complete 40 and move it forward until you finish your round of 10 snatches behind the other platforms....if you finish, walk your db back to the start on continue with 50 snatches and 10 pullups

**each partner has to do at least 1 rep of pullups and snatches each set...one person work while the other rests..