Warmup: 10 minutes

dynamic warmup

Strength: 20 minutes

front squat/back squat: 5 x 4/8 at 70% 1rm back squat

rest 3:00 between sets

Conditioning: 3 rounds for time (12 cap)

20 calorie row

20 TTB

20 box jumps (step down) 24/20"

1) 12 EMOM

E - 3 singles at 75% 1rm power snatch

O - 200m run

2) 6/5/4/3/2/1 bar muscle ups

*after each set complete 7 box jump overs 30"/24"

3) for time

50-40-30-20-10 calorie bike

12-14-16-18-20 c2b pullups

Warmup: 10 minutes

21-15-9: situps/russian kbs/calorie bike

Skill Conditioning: 10:00 cap

100 DU (300 singles)

50 hspus (scaling options: accumulate 3:00 hs hold or 15 wall walks or 60 shoulder taps)

100 DU (300 singles)

Conditioning: 7 rounds for time (25 cap)

400m run

20 back squats c-135/95# rx-115/80#

Warmup: 12 minutes

3 rounds: 400m jog/5 pullups or ring rows/10 pushups/15 squats

Conditioning: 2 rounds 1:00 work/:30 rest

prowler push (2x45#s on each sled) down high handles, back low handles

farmers walk 70/50# DBs

bike

row

D-ball clean over shoulder alt. R/L 150/100/50#

burpee box jump over 24/20"

rope climbs (scale rope walks)

single unders

hand release pushups

200m run