Warmup: 20:00 extended (focus on quality movement, blood flow)

2:00 row/bike/run/ski (mix this in throughout)

:30 ring pushup lockout hold

30 heavy russian KBS (sets of 10 with :10 rest between) 70-88#/44-53#

20 BB step-ups 45/35# (front rack) 24/20"

:20 hollow + :20 arch hold

20 db snatches 50/35# alt r/l arms each rep

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

15 power snatches 75/55# (pick a weight you can do UB and fast with good technique)

15 burpees (no jump)

max du/single unders remaining time

*start at 15/15 for snatches and burpees, if you don't have time for the rope then cut reps down in next set to 12/12 or 10/10, should have at about :30 to jump rope each round

Warmup: 7:00 AMRAP

10/7 calorie bike + 10 BB push press + 10 ring rows + 10 BB push jerks

Strength: push press + push jerk

1) 10:00 to find a 1rm

2) every :30 x 10 rounds push press + push jerk at 70-80% of your max for the day

Conditioning: 20:00 AMRAP w/ a partner

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

100/70 calorie bike

100 overhead squats 75/55#

100/70 calorie row

1) aerobic capacity

row 1000m + 5000m bike x 4 rounds

2) 7:00 AMRAPs, rest 3:00 between each one

a) 100 pullups - AMRAP cal bike remaining time

b) 50 bbjo 30/24" - AMRAP cal bike remaining time

c) 100 ghd situps - AMRAP cal bike remaining time

d) 50 clean and jerks 135# - AMRAP cal bike remaining time

Warmup: 8:00 AMRAP 

1:00 bike + 8 ring rows + 10 BB push press + 5 burpees

Strength: 15:00

1a) half kneeling SA db press - 4x8 r/l

1b) strict chin-ups - 4x5 (if you can do 5 ub bodyweight then add #) 

*if you can't do singles on chin-ups then sub 5 eccentric chin-ups with slow decent, jump up or have box to start with chin above bar and slowly lower to full extension in :03 for 5 reps

Conditioning: 12:00 AMRAP

3,6,9,12...etc

deadlift 225/155#

TTB (sub kipping knee to elbows or situps w/ medball, you choose)

Extra: tabata ab circuit :20/:10 x 10 rounds

coaches choice for movements