Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#

Strength
Bench Press
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Weighted Pull-ups
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Core
30-20-10 reps:
• Lying Leg Raises
• Mountain Climbers

Conditioning
8 min AMRAP:
• 9 Handstand Push-ups
• 12 Sumo Deadlift High Pull 95/65#
• 15 Lateral Burpees over Bar

Warm-up
3 rounds:
• 100 m Run
• 10 Air Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Front Squat
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Back Squat
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
4 rounds for time:
• 500 m Row
• 15 Deadlifts 135/95#
• 10 Hang Power Cleans 135/95#
• 5 Front Squats 135/95#

Warm-up
• 500 m Row

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
Clean & Jerk
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Shoulder Press
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups

Warm-up
• 20 cal Air Bike
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 Standing Alt. Toe Touches
• 10 GHD Back Extensions
• 20 PVC Overhead Squats

Strength
Snatch
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Overhead Squat
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
For time:
• 800 m Run
• 100 Double Unders
• 30 Power Snatches 95/65#
• 100 Double Unders
• 800 m Run

Warm-up
• Tabata Air Bike

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Back Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Deadlift
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Conditioning
5 rounds for time:
• 20 cal Row
• 10 Power Cleans 135/95#

Warm-up
• 20 PVC Passthroughs
• 20 PVC Good Mornings

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

12-10-8 reps:
• Push-ups
• Row (calories)

Strength
Bench Press
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Weighted Pull-ups
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 GHD Sit-ups

Conditioning
12 min AMRAP:
• 20 One-arm KB Snatch 53/35# (10/arm)
• 20 Chest-to-bar Pull-ups

Warm-up
• 200 m Run
• 200 m Run Backwards

2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Front Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Back Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Core
• 12 KB Turkish Get-ups 35/18#

Alternate arms. 12 total reps. 6 per arm.

Conditioning
3 rounds for time:
• 75 Double Unders
• 25 Back Squats 135/95#

Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Shoulder Press
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Conditioning
5 rounds for reps:
• 1 min Row (calories)
• 1 min Kettlebell Swings 53/35#
• 1 min Toes-to-Bar
• 1 min Rest

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Overhead Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
For time:
• 50 Thrusters 75/55#
• 1 mile Run
• 50 Thrusters 75/55#

Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min EMOM:
• 3 Position Snatch (Floor, Knee, Hip)

10 min EMOM:
• 3 Position Clean (Floor, Knee, Hip)

Conditioning
5 rounds for time:
• 3 Rope Climbs 15’
• 30 cal Row
• 10 Power Cleans 155/105#

Warm-up
• 300 m Row

• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Rows 95/65#
• 10 Air Squats

Strength
Bench Press
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM

Weighted Pull-ups
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM

Conditioning
20 min AMRAP:
• 5 Pull-ups
• 10 Burpees
• 15 Wall Balls 20/14#
• 1 min Rest

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM

Core
3 rounds:
• 10 Seated Good Mornings 95/65#
• 10 Toes-to-bar

Conditioning
3 rounds for time:
• 400 m Run
• 21 Box Jump Overs 24/20”
• 12 Deadlifts 225/155#

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Air Squats
• 8 DB Push Press 30/20#
• 6 DB Front Squats 30/20#

Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM

Shoulder Press
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM

Conditioning
For time:
• 100 cal Row
• 100 Push Press 75/55#
• 100 GHD Sit-ups

Partition the reps as desired.

Warm-up
• 300 m Row

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 15 Band Pull-a-parts
• 15 Band Passthroughs
• 15 Band Overhead Squats

Strength
Snatch
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM

Overhead Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM

Core
4 rounds:
• 15 Lying Leg Raises
• 30 sec Handstand Hold

Conditioning
5 rounds for time:
• 15 Overhead Squats 95/65#
• 15 Chest-to-bar Pull-ups

Warm-up
• 300 m Row

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
“Hall”
5 rounds for time:
• 3 Squat Cleans 225/155#
• 200 m Run
• 20 Kettlebell Snatches 53/35# 10/arm
• 2 min Rest

Warm-up
• Tabata Air Bike

• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Passthroughs

12-10-8 reps:
• DB Incline Bench Press 30/20#
• Ring Rows

Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 GHD Sit-ups

Conditioning
15 min AMRAP:
• 9 Thrusters 95/65#
• 12 Bar Facing Burpees
• 15 Box Jumps 24/20”

Warm-up
• 300 m Row

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
For time:
• 100 Double Unders

Then, 21-15-9 reps:
• Kettlebell Swings 70/53#
• Pull-ups

Then:
• 100 Double Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
For time:
• 800 m Run
• 100 Wall Balls 20/14#
• 800 m Run

Warm-up
• 400 m Run
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels

Conditioning
30-20-10 reps for time:
• Row (calories)
• AbMat Sit-ups
• Deadlifts 135/95#
• Handstand Push-ups

Warm-up
• 300 m Row

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
10 min EMOM:
• 1 Snatch

Increase weight until you find the heaviest 1 rep.

Conditioning
For time:
• 10 Power Snatches 135/95#
• 20 Box Jump Overs 24/20”
• 30 Burpee Pull-ups
• 40 Dumbbell Thrusters 30/20#
• 50 Dumbbell Lunges 30/20#
• 200 Double Unders
• 50 Dumbbell Lunges
• 40 Dumbbell Thrusters
• 30 Burpee Pull-ups
• 20 Box Jump Overs
• 10 Power Snatches