1. Warm-up
Move Steady Through
Row 500m
30 Snatch Balance 75/55lbs
Row 500m

2. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down across seven sets.

3. Interval
2 Rounds:
Row 1k
Rest 3:00

4. Accessory
4 Rounds:
200m D-Ball/Sandbag Carry/ Farmers carry
80/50lbs
Rest as needed.

Warm – up – 200 RT, Leg swings, back twist, pvc

Set 1: 100 KB swings for time

Set 2: Emom – Odds 10 – 14 Burpees

Evens – 10- 14 TTB

Set 3: 500 Meter Row for Time

1. Warm-up
10 Minute Steady Bike, run  or row

2. Conditioning
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans 225/155lbs
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

3. Lift
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent

1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
10 Strict Pull Ups

2. Conditioning
For Time:
50 Wallballs 30/20lbs
50/35 Calories Row
50 Power Snatch 75/55lbs

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets.
(Heavier than last time)

1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ pause in bottom
15 Push Ups

2. Conditioning
AMRAP 8 Minutes
3 Ring Muscle Ups
5 Thrusters 135/95lbs

3. Lift
Bench Press
5×4 @ 85%+ 2RM

1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Light Hang Power Snatch
30 Bar Facing Burpees

2. Conditioning
“R.J.” – 20 min cap
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

3. Lift
Power Snatch
7×2 Touch and Go
80%+

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

2. Conditioning
3 Rounds:
Row or bike 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs

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

1. Warm-up – 200 rt, leg swings, Pvc, back twist
Bike 100 Calories or row

2. Conditioning
Run 800m
then
21-15-9
Dumbbell Thruster 50/35lbs
Calories on Bike or rower
then
Run 800m

3. Lift
Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-:60