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