Warm up: Stretch Strength: Build to a heavy set of 8 Deadlift Conditioning: 2RFT 10 Bar Muscle ups (modify- x2 Pull ups) 20 Bar facing burpees 30 Deadlifts (185/135) 40 Wall balls (20/14) 50 Sit ups

Warm up: Stretch Strength: Build to a Heavy set of 10 reps Back Squat Conditioning: 3RFT 800m Run 30 Cal Row 20 Altenating DB Snatches (50/35)

Warm up: Stretch Skill: EMOM x 6min 6 HSPU 12 air squats Conditioning: For time 30 KB swings (53/35) 30 Thrusters (95/65) 30 Cal Row Rest 5min 20 KB swings 20 Thrusters 20 Cal row

Warm up: Stretch Strength: Front Squats 2-2-2-2-2-2 (building) Conditioning: For Time 21-15-9 Row for Cals SDHP (95/65) Wall balls (20/14) GHD sit ups

Warm up: Stretch Conditioning: 5RFT 15/10 Cal Assault bike 10 Burpees Deadlift Accessory: Sumo Deadlift 8-8-8 *Rest 5min Romanian Deadlift 12-12-12 GHD 3x15

Warm up: Stretch Strength: EMOM x 8min Hang Power Clean + Power Clean + split jerk (Building if able) Conditioning: AMRAP x 20min 5 Pull ups 7 Power Cleans (95/65) 9 Push ups 200m run

Warm up: Stretch Strength: 1) On the minute x 9min (3 Rounds) Back Squat Minute 1- 5 reps @ 75% Minute 2- 3 reps @ 80% Minute 3- 1 rep @ 85% 2) Front rack  Reverse lunge 3 sets of 12 reps Set 1- 40% Set 2- 45% Set 3- 50% *based off of 1RM front Squat Conditioning: Alternating Tabata x 8min Back squats (empty barbell) Dbl unders

Warm up: Stretch Strength: Front Squat 5-4-3-2-1 (building to a heavy single for the day) Conditioning: For Time 21 OHS (95/65) 200m run 21 Thrusters 200m run 15 OHS 200m run 15 Thrusters 200m run 9 OHS 200m run 9 Thrusters 200m run

Warm up: Stretch Skills: On the minute x 10 5 Pull ups 7 burpees Conditioning: AMRAP x 16min 8 Clean & Jerks (135/95) 16 Box Jumps (24/20) 24 Abmat sit ups

Warm up: Stretch Strength: EMOM x 7min 3 Power Snatch Conditioning: For Time 1K row 100 Dbl unders 50 Wall balls (20/14) 25 Deadlifts (225/155) 800m Run