Warmup: 10 minutes

3 rounds: 10 russian swings/10 reverse lunges/10 pvc pipe overhead squats/10 pushups

Strength: 20 minutes

1a) deadlift - 5x3 (start at 60% and add each set, focus on speed off the floor w/ perfect technique)

1b) chin-up hold - 5x:20

Conditioning: 16 AMRAP (I go/U go with a partner)

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

10 S.T.O.H 115/85#

5 hang squat cleans (same weight you STOH)

*partner 1 does a full round of 20/10/5 while partner 2 rests

**then partner 2 does a full round while partner 1 rests, continue for 16 mins this way

***each round should be ALL OUT and UNBROKEN!

Warmup: 10 minutes

200m run + dynamic warmup

Conditioning: 2:00 AMRAP/2:00 rest Alternate A1/A2 for 10 total rounds

A1) 200m buy-in then AMRAP

10 DB box step overs 50/35# 24/20"

10 DB power cleans 

A2) 12/9 calorie row buy-in then AMRAP

10 American KBS 70/53#

10 hand release pushups

*rest 7:00 after 5th interval

**interval order: A1/A2/A1/A2/A1 rest 7:00 A2/A1/A2/A1/A2

Warmup: NFT (20 minute cap) 5 rounds for QUALITY

1 rope climb (sub 5 rope walks or 5 rope pullups)

100' overhead KB/DB carry (50 R/L)

bike 20/15 calories

10 BB good mornings

:15 star plank R/L

Conditioning: 5 rounds for time (14 minute cap)

15 hang power cleans 95/65#

15 thrusters

rest :60 between rounds

Extra: with a partner

150/120 calorie bike 

Warmup: 10 minutes

3 rounds: 200m run + 10 BB strict press + 10 BB bent over rows + 10 pushups

Strength: 15 minutes

1a) SA standing DB strict press - 4x5 R/L (increase each set)

1b) ring row (feet elevated if possible) - 4x8

Conditioning: 16 EMOM

1 - run 200m

2 - 16 db snatches 50/35# alt. R/L each rep

3 - 12 pistols alt R/L every rep (ring assisted if needed)

4 - 12 TTB (sub medball situps or knee raises)