Warm Up: Stretch Conditioning: “DT” 5RFT 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push jerk Row conditioning: On the Minute x 12 (3 Rounds) Min 1- 20/15 Cal Row Min 2- 17/13 Cal Row Min 3- 14/11 Cal Row Min 4- Rest

Warm Up: Stretch Barbell Conditioning: EMOM x 5min 5 Touch and Go Power Clean and Jerks Conditioning: AMRAP x 15min 15 Power Snatch (75/55) 30 Dbl Unders 15 Wall Balls (20/14) 30 Dbl Unders Midline: 2 Rounds (not for time) 50 Ab Mat Sit Ups 20 Back Ext

Warm Up: Stretch Strength: Take 20min to build to a Heavy single front Squat Conditioning: For Time: 21-18-15-12-9-6-3 Kb Swings (70/45) Front Squat (135/95) Calorie Bike

Warm Up: Stretch Strength: OHS 10-10-10 (building if able) Conditioning: AMRAP x 20min 27/21 Cal Row 21 C2B pull-ups 15 Burpee Box Jumps (24/20) 9 Clean & Jerks (135/95)

Warm Up: Stretch Strength: Bench Press 10-8-6-4-2 (building) Back Ext 5x10 Dips 5x6 Conditioning: 4RFT 400m Run 20 Wall Balls (20/14) 15 Deadlifts  (225/155)

Warm Up: Stretch Strength: EMOM x 10min 1 Squat Clean Conditioning: AMRAP ladder x 8min 3,6,9,12,15..etc Thrusters (95/65) T2B Row Conditioning: EMOM x 16min (4 Rounds) Min 1- 18/14 Cal Row Min 2- 15/12 Cal Row Min 3- 12/9 Cal Row Min 4- Rest

Warm Up: Stretch Strength: EMOM x 5min 5 Touch and go C&J (choose your load) Conditioning: 5 Rounds on the 4:00min 30 Sit Ups 15 Pull Ups 7 Clean & Jerks (135/95) Cool Down: 2x20 Barbell Reverse lunge

Warm Up: Stretch Conditioning: For Time: 20 Power Snatches (115/75) 20 Bar facing Burpees 20 OHS 20 Bar facing Burpees 20 Squat Snatches Midline: 3 Sets not for time 10 Glute ham raises 20 GHD Sit Ups 10 Back Ext 20 Empty barbell goodmornings

Warm Up: Stretch Strength: Full Snatch 2-2-2-2-2 (building) Conditioning: For Time: 1500m Row 100 Dbl Unders 50/30 Cal bike 100 Dbl Unders 1500m Row

Warm Up: Stretch Strength: Front Squat 12-12-12 (building) K2E 3x15 Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat (135/95) HSPU