Warm up: Stretch Strength: Back Squat 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85% 2 @ 90% *rest 2min between sets Conditioning: “Spin Doctor” AMRAP x 16min 30 Dbl Unders 15 Wall Balls (20/14) 30 Dbl Unders 15 Kb Swings (53/35)

Warm up: Stretch Conditioning: A) Make Up day missed this week B) For Time: Buy in: 500m row 21-18-15-12-9-6 Burpee Box Jump Overs (24/20) OHS (95/66) Cash out: 400m Run

Warm up: Stretch Strength: Power Clean 3-3-3-3-3 (building. Touch n go reps) Conditioning: 3RFT 15 T2B 12 Pull-ups 9 Hang Power Clean (155/105) 50ft Kb Weighted walking lunge Lunges completed with 53/35lb Kb. Round 1- Farmers Walk  (by sides) Round 2- Front rack walk (on shoulders) Round 3- Kbs Overhead

Warm up: Stretch Strength: EMOM x 10min 1 Tempo Front Squat *5seconds to the bottom, followed by a 1 second pause. Conditioning: For Time: 21-15-9 Power Snatch (115/75) 100-75-50 AbMat Sit Ups

Warm up: Stretch Skill: On the Minute x 12min Odd: 50 dbl Unders Even: Max Strict HSPU Conditioning: For Time: 1000m Row 35 Burpees over rower 50/35 Cal Bike 35 Burpees over rower 1000m Row

Warm up: Stretch Strength: Power Clean & Jerk On the Minute x 12 Minutes 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Minutes 6-12: 1 Power Clean & Jerk * build to a Heavy single for the day. Conditioning: 4RFT 400m Run 16 Kb Swings (70/45) 12 Wall Balls (20/14)

Warm up: Stretch Strength: Back Squat 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% Rest 2min between each set Conditioning: For Time 10-8-6-4-2 Deadlift (275/185) Bench Press (185/115) Squat Clean (135/95)

Warm up: Stretch Conditioning: A) Make Up day missed this week B) 2RFT 200m run 21 Thrusters (75/55) 200m run 15 HSPU 200m 9 C2B 200m run

Warm up: Stretch Conditioning: 0:00-10:00min Row 2K, max clean and jerks(135/95) in remaining time 10:00-13:00min Rest 13:00-20:00: 800m Run, max Power Snatch (115/75) in remaining time 20:00-23:00min Rest 23:00pm-27:00min 500m Row, max Thrusters (95/65) in remaining time

Warm up: Stretch Strength: Deadlift Build to a Heavy set of 2 Followed by... 3 sets of 7 reps @ 80% of the above load. Conditioning: For Time: 1000m Row 30 Deadlifts (225/155) 50 Bar facing Burpees Midline: Not for time 21-18-15-12-9 GHD Sit Ups