Warm up: Stretch Strength: Front Squat 5-5-5-5-5 (building) Conditioning: 50-40-30-20-10 Row for Cals Sit ups Kb swings (53/35)

Warm up: Stretch Strength: Deadlift 4-4-4-4-4 (building) *touch and go reps Conditioning: 10RFT 5 bar facing burpees 6 T2B 7 Power Snatch (75/55)

Warm up: Stretch Conditioning: 1) 2K Row for time 2) 5RFT 10 GHD sit ups (beginners use Abmat) 15 Bench press (135/95) 20 Back Ext 400m Run

Warm up: Stretch Strength: Back Squat Every 2 min 6 reps @ 70% 4 reps @ 75% 2 reps @ 80% 6 reps @ 75% 4 reps @ 80% 2 reps @ 85% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% Conditioning: 9-15-21-15-9 Pull ups Squat Cleans (95/65)

Warm up: Stretch 1. Gymnastics For Time 30 Kipping HSPU 2. Strength Conditioning For Time 50 Power Cleans (155/105) 3. Conditioning: The Ghost 6 Rounds 1:00min Row 1:00min burpees 1:00min dbl unders 1:00min rest

Warm up: Stretch Conditioning: AMRAP x 12min 12  at facing burpees 9 Power Snatches (115/75) 6 Bar muscle ups Midline: 4 Rounds 500m row 21 GHD sit ups

Warm up: Stretch Strength: Clean complex 5 sets (on the 2:00min) 3 Hang Squat Cleans + 1 split jerk (Building) Conditioning: AMRAP x 18min 18/12 Row for Cals 15 Wall balls (20/14) 12 DB Snatches (6L,6R) (50/30) 9 T2B

Warm up: Stretch Strength: Back Squat Complete every 2min 6 reps @ 70% 4 reps @ 75% 2 reps @ 80% 6 reps @ 75% 4 reps @ 80% 2 reps @ 85% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% Conditioning: AMRAP x 12min 6 Hang Power Cleans (155/105) 12 push ups 24 dbl unders 200m run

Warm up: Stretch Strength: 6 sets of 1 Power Snatch + 1 Squat Snatch (Focus on techniques. Build if able) Conditioning: 5RFT 10 Pull ups 10 Thrusters (75/55) 10 Cal Assault bike

Warm up: Stretch Coaches choice warmup Conditioning: For Time 1 mile run 50 Wall balls (20/14) 35 lateral burpees 20 Power Snatches (115/75)