Warmup: 10 minutes

400m run + dynamic wamup

Strength: 5 rounds (15-20 minutes)

warmup up to a challenging but smooth weight for 10 reps then add 5-10#

10-8-6-4-2 bench press (adding weight each round from your set of 10)

*after each set is complete immediately perform max reps UB pushups on floor (scale to do at least 10-15)

Conditioning: every 4:00 x 4 rounds complete

400m run + 20 wall balls + 8/5 bar muscle-ups

*20/14# to 10/9' for WB

**scale 10-15 pullups for BMU (jumping/banded/ring rows)

Warmup: 20:00 cap (for quality)

1 rope climb (try to go legless as high as possible then use feet, scale 5 rope walks)

6 Filly press per arm (hold KB in front rack of non-working arm, use db on working arm)

12 kipping HSPUs (work on your technique or sub 3 wall walks with a 3 second pause at top)

15/10 calorie bike (men 65 rpm/women 55)

x 3-5 rounds

Conditioning: 42-30-18 (15 cap)

thrusters 95/65# (pick a weight you can do consistent sets of about 10 reps)

hang power cleans (use same weight you use for thrusters)

*60 unbroken DU after each round (sub 150 singles)

Extra: 5 EMOM

20 American KBS 53/35#

Warmup: 10 minutes

AMRAP: 200m run/15 squats/10 pushups/5 pullups or ring rows

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

1 - 8 back squats at 60-70% 1rm

2 - 200m run

Conditioning: 4 rounds for time (14 cap)

25 TTB (sub knee raises or situps)

25 burpees

1) snatch - every :30 x 10 rounds at 75-80% 1rm

2) 5 rounds

7 bmu

14 hand release pushups 

.5 mile bike

3) aerobic work

run 3k

row 3k

bike 3k