Extended Warmup: 25 AMRAP

400m run/1000m bike erg (alternate each round)

SA db overhead carry 50/50 R/L

d-ball/sandbag front rack carry 100' men-150/200# women-80/100/150#

500m ski/500m row (alternate each round)

20 shoulder taps

30/20 calorie assault bike

:45 elbow plank

Conditioning: 21-18-15-12-9-6-3 (16:00 cap)

deadlift 155/115#

bar facing burpees

Extra: (if time allows)

5 EMOM 20 ab-mat situps (use small db or plate if possible)

Warmup: 10 minutes

21-15-9 bike/row calories + pushups + PVC overhead squats

Strength: 20 minutes

1a) front squat - 5x2 (work up to a 2rm for the day)

1b) box jumps - 5x2 (work to a max height for the day, dynamic start allowed)

Conditioning: 16:00

1) 8 EMOM

5 DB/KB thrusters 50/35#s + 20 DU/50 singles

rest 3:00

2) 5:00 AMRAP

10 DB hang c&j (5r/5l)

20 jumping lunges

1) 10 EMOM

1 power clean

2) 15:00 AMRAP

30 back squats 135/95#

30 TTB

30 back squats

30 HSPUs

30 back squats

30 c2b pullups

3) extended aerobic

bike 2500m

1k row

bike 5000m

Warmup: 10 minutes

dynamic + 21-15-9 russian kbs and reverse lunges

Strength: 15 minutes

1a) SA db push press - 3 x 6 r/l (increase in weight each set if possible)

1b) strict pullups - 3 x 6 (sub 12 HARD ring rows, break them up if needed)

Conditioning: 3 rounds (21:00 cap)

20 HSPUs (sub 5 wall walks)

30/20  calorie bike

20 TTB (sub abmat sit-ups w/ medball)

30/20 calorie row