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

2. Conditioning
AMRAP 12 Minutes
5 Squat Snatch
135/95lbs
100′ Farmers Carry
100/70lb DBs
(50′ out and back)

Snatch weight increases 20/10lbs per round.

3. Lift
Strict Press
10×1
As Heavy As Possible.

1. Warm-up
Move Steady Through
Row 500m
30 Goblet Squats
Row 500m

2. Conditioning
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

3. Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.

D. 10 Rounds:
:10 on :50 off
L-Sit Hold Hanging from Pull Up Bar

1. Warm-up
10 Minute Steady Run
then
Floss Shoulders

2. Conditioning
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP

3. Lift
Sumo Deadlift
10×3 @ 60% of 3RM
Speed Work
No Bounce – Silent

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

2. Conditioning
2 Rounds:
25/15 Calories on Bike
25 Toes to Bar
25 Clean and Jerk 115/85lbs

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Minutes between sets

1. Warm-up – 1000m  Row, Leg swings, back twist, pvc

2. Conditioning
Run 1 Mile
then
18-15-12
Front Squat 205/145lbs
Chest to Bar

3. Lift
Box Squat
6×2 @ 80%+

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups

3. Lift
Power Snatch
7×3 Touch and Go
70%+

1. Warm-up
10 Minute Steady Bike or row
then
PVC, leg swings, PVC, Back twist

2. Conditioning
27-21-15-9
Burpee to 12″ Target
Kettlebell Swings 70/53lbs

3. Lift
Sumo Deadlift
5×2 As Heavy As Possible
No Bounce – Silent

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

2. Conditioning
EMOM for 15 Minutes
50 Double Unders
75′ Handstand Walk
2 Legless Rope Climbs
Rotate through movements on the minute.

3. Lift
EOMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM