Warmup: 10 minutes

dynamic warmup

Strength: 15-20 minutes

1a) back squat - 10/8/6/4/2 (start at 50% 1rm and add every set, finish at a 2rm for the day)

1b) standing broad jump x 3 (reset after each rep, good mechanics, don't let knees come in, land soft)

Conditioning: 18:00 AMRAP w/partner

1000 meter row

100 TTB (sub 100 situps)

750 meter row

80 pushups

500 meter row

60 overhead squats 75/55# (scale weight, not movement, empty bar if needed or PVC pipe)

250 meter row

40 double kb front squats 53/35#s

*if you finish, start back at the 1000 meter row

**group of 3, one person on bike erg for 1000m at a time 

Warmup: 10 minutes

dynamic warmup

Strength: every 2:00 x 5 rounds (increase weight each round)

5 power cleans

5 front squats

5 shoulder to overhead

*all reps must be performed unbroken

men - 95/115/135/155/175#

women - 65/85/95/105/125#

Conditioning: 3:00 on/3:00 off for 3 rounds

25/15 calorie bike (35/25 bike erg or sub rowing if no bikes left)

20 wall balls to 10/9'

15 american KBS 53/35#

*you have 3:00 to complete the work, if you finish early, you get more rest

**partner up and share equipment one person rest while other works

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