Warmup: 7:00

2 laps around gym + 5 burpees + 5 goblet squats 53/35#s + 10 KBS

Strength: every 1:30 x 5 rounds each (alternate 1 and 2)

1 - 5 front squats @60-70% 1rm (use a challenging but sustainable weight, perfect form)

2 - shuttle sprints x 3

Conditioning: 2:00 on/2:00 off x 5 rounds

10 man-makers (50/35#s) + 10 thrusters (same weight) + max box jumps in remaining time 24/20" (step down)

*partner up and share dbs and boxes

*if you fail to complete 10/10 in the 2:00, drop to 8/8 etc...should be getting some box jumps every round

Warmup: 7:00

bike 10/7 calories + 10 ring rows + 10 BB strict press + 10 reverse lunges

Strength: 10 EMOM

push press x 5 - start at 50-60% of your max and make small jumps every 1-2 rounds

Conditioning: 18:00 w/ a partner

40/30 calorie bike

40 hang power cleans 115/80#

40 TTB or situps

40 air squats

Extra: 5 EMOM

15 russian swings 53/35# + 12 split jumps

Warmup: 8:00

500m row + dynamic into 5:00 of DU practice/technique

Skill Conditioning: every 1:30 x 5 rounds each alternate 1&2

1 - row calories 25/18

2 - 75 DU/150 singles

Conditioning: 16 EMOM

1 - 16/10 calorie row

2 - rope climbs c-2 (1st legless) rx-2 scaled-1 (sub 5 shoulders only rope walks)

3 - 20 wall balls 20/14# to 10/9'

4 - rest 

Warmup: 7 AMRAP

10/7 calorie bike + 10 BB overhead squats + 15 kbs + 10 pushups

Strength: 15:00

work to a 3rm overhead squat 

*work on OH positions w/ light bar or pvc pipe for sets of 5-8 reps if you struggle with OHS

Conditioning: 20:00 AMRAP "The CIA Seven"

7 hspus 

7 thruster 135/95#

7 TTB or knee to elbows

7 deadlifts 245/170#

7 burpees

7 KBS 70/53# (American)

7 pullups