Warmup: 10 minutes

400m run + overhead warmup with pvc pipe and empty barbell

Strength: 15 minutes

1a) overhead squat - 3x3 (work to a heavy but perfect 3rm, add each set)

1b) double kb front rack carry - 3x100'

1c) DB farmers walk - 3 x 100m (out to edge of grass and back)

Conditioning: 4 rounds 25:00 cap

30/20 calorie bike

30 box jump step dow 24/20"

30/20 calorie row

100 DU/300 singles

1a) front squat - 5x3

1b) pushups - 5x20

2) 30 medball cleans over the jerk blocks - 150/100#

3) 6 rounds of 2:00 on/2:00 off (rest 5:00 after the 3rd round)

1 - 200m run + 1 rope climb +  8 bb thrusters 95/65 + AMRAP lateral burpees over bar

2 - 15/12 calorie row + 15 kbs 53/35# + AMRAP box step overs 50/35# DBs

alternate intervals: 1/2/1 rest 5:00 2/1/2

Warmup: 12 minutes

4 rounds: 50 singles unders/20 walking lunges/10 kbs/3 wall walks

Strength: 20 minutes

1a) db front rack walking lunges - 4 x 100'

1b) banded good mornings (green/blue/orange) - 4x12

1c) wall sit - 4x1:00

Conditioning: 12 EMOM

1 - 5 deadlifts at 75% 1rm

2 - 10 bar facing burpees

3 - :50 plank hold

Warmup: 10 minutes

400m run + dynamic warmup

Skill Conditioning: 8 EMOM

E - run 200m

O - rope climbs c-2 (1st legless) rx-1-2 (use :45-:50 to do what you can) scaled - 5 rope walks or 15 ring rows (work on your rope climbs, even if you only get half way up!)

Conditioning: with a partner (1 group of 3 if odd number) 20:00 cap

400m plate carry (45/35, 1 plate for each group)

40 pullups (scale with band or jumping)

400m run (together)

80/60 calorie bike (use bikes first, if not enough, row or ski)

400m run (together)

40 pullups

400m plate carry (together)