Warm Up: Stretch

Conditioning:

For Time:

400m

30 Wall Balls (20/14)

30 Box Jumps 

400m 

21 Kb Swings (53/35)

12 Pull Ups

400m

21 Kb Swings

12 Pull Ups

400m

30 Wall Balls

30 Box Jumps 

Midline:

50 Strict T2B 

Warm Up: Stretch

Strength: 

Back Squat 

2 Rounds 

5 reps @ 80%

3 reps @ 84%

1 rep @ 88%

* Rest 2 minutes between sets

Conditioning:

For Time:

15-12-9

Cal Row 

Power Snatch (95/65)

Directly into..

15-12-9

Bike Cals

Clean and Jerk (95/65)

Warm Up: Stretch

X3

10 Kb Swings

10 Back Ext

10 Kb Press

20 Dbl Unders

Conditioning:

AMRAP x 30min

500m Row 

400m Run

3 Rounds of Cindy 

*Cindy- 5 Pull Ups, 10 Push Ups, 15 Squats 

Warm Up: Stretch

Strength: 

EMOM x 7min

3 Deadlifts (build every set)

Conditioning: 

4RFT

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks 

Conditioning:

Every 2min for 10min

25/18 Cal Row 

Any time remaining in interval: Max Wall balls (20/14)

Warm Up: Stretch

Conditioning:

2RFT

400m Run

21/15 Bike Cals

12 Squat Cleans (135/95)

Barbell Cycling:

2 Rounds 

10 Power Cleans (185/135)

10 Front Squats 

10 Push Jerks 

*Rest 2min

Double Under Practice:

2min of Double Unders 

Warm Up: Stretch

Strength:

Back Squat 

2 Rounds 

5 reps @ 78%

3 reps @ 82%

1 rep @ 86%

*Rest 2 min between each set of squats 

Conditioning: 

For Time:

Buy In 400m Run 

27-21-15

Power Snatch (96/65)

T2b

Cash out 400m Run 

Warm Up: Stretch

Strength: 

EMOM x 10min

Build to a Heavy Front Squat

Conditioning:

For Time:

30/24 Assault bike Cals

30 Burpee Box Jump Overs(24/20)

30 Thrusters (75/55)

30 Pull Ups

30 Thrusters 

30 Burpee Box Jump Overs

30/24 Assault bike Cals 

Warm Up: Stretch

Gymnastics Conditioning:

5 Rounds 

0:60sec of light rowing

Max HSPU (@ 45%)

Conditioning:

3RFT

75 Dbl Unders 

50 Air Squats 

15 Power Cleans (135/95)

Warm Up: Stretch

Strength:

OHS 3-3-3-3-3 (building) 

Conditioning:

For Time:

21-18-15-12-9-6-3

OHS (96/65)

Bar facing Burpees

Row for Cal 

Warm Up: Stretch

Strength: 

Build to a Heavy set of 5 Deadlift

Conditioning:

On the Minute x 12 (4 Rounds)

Min 1: 15 Deadlifts (205/125)

Min 2: 15 GHD Sit Ups 

Min 3: Max Cal Assault bike 

Midline:

Accumulate 75 weighted back ext