1. Warm-up
3 Steady Rounds:
Row 400m
20 Front Rack Lunges With Dumbbells

2. Conditioning
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 GHD Sit Ups
25 Bar Muscle Ups

3. Lift

Find “1RM” Box Squat

1. Warm-up
3 Steady Rounds:
15 KB Swings 53/35lbs
15 Push Ups

2. Conditioning
3 Rounds:
40/25 Calories on Bike
80′ Handstand Walk
(40′ out 40′ back)
20 Deadlifts 195/135lbs

3. Lift
Strict Press
10×3
As Heavy As Possible

1. Warm-up
10 Minute Steady Row
Leg swings, Back twist, pvc

2. Conditioning
“Eva”
5 Rounds:
Run 800m
30 KB Swings 70/53lbs
30 Pull Ups (beg. cut to 15 reps)

3. Lift
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work

1. Warm-up
Bike 100 Calories or row 100 Calories

2. Conditioning
For Time:
25 Overhead Squats 155/105lbs
100 Double Unders
20 Overhead Squats
75 Double Unders
15 Overhead Squats
50 Double Unders
10 Overhead Squats
25 Double Unders
5 Overhead Squats

3. Lift
Box Squat
6×4 @ 80%+

1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
10 Dumbbell Squat Snatch 50/35lbs

2. Conditioning
For Time:
Row 2,000
Then
15 Rounds of Cindy

3. Lift
Bench Press
5×3 @ 90%+ 2RM

Warm- up – Across the floor dynamic warmup

A. Ladder drills

B. 3 Rounds
20 Alternating Pistols
20 Thrusters w/ DB KB or DB 53/35lbs
Run 800m
Rest 3:00

C. 3 Rounds:
50′ Single Arm Overhead Walking Lunge Steps &

20 Butterfly situps
Rest as needed

1. Warm-up
10 Minute Steady Run
Then
leg swing, back twist, pvc

2. Conditioning
For Time:
30 Hang Power Cleans 135/95lbs
10 Burpee Muscle Ups
20 Hang Power Cleans
10 Burpee Muscle Ups
10 Hang Power Cleans
10 Burpee Muscle Ups

3. Lift
Sumo Deadlift
5×4 As Heavy As Possible
No Bounce – Silent

1. Warm-up
3 Rounds:
:30 Goblet Squat Hold
Row 250m
10 Kipping Ring Dips

2. Conditioning
For Time:
Row 40/32 Calories
20 Back Squats 205/135lbs
Row 30/24 Calories
15 Back Squats
Row 20/16 Calories
10 Back Squats

3. Lift
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM

1. Warm-up
Row 2k

2. Conditioning
AMRAP 12 Minutes
7 Push Press 165/115lbs
14 Box Jump Overs 24/20″
21/15 Calorie row

3. Lift
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60

1. Warm-up
4 Rounds:
10 Calories on Bike
5 Strict Pull Ups

2. Conditioning
AMRAP 20 Minutes:
Run 200m
1 Legless Rope Climb

3. Lift
Strict Press
10×2
As Heavy As Possible