Strength

Every 1:30 for 5 Rounds
1: 4 Bench Press @75 – 80%
2: 4 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

2 Rounds
5 Ring Muscles Up (Fx: 8 Burpee Chest to Bar Pull Ups) (Rx+: 8)
20 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
100 Double Unders (Fx: 75)

Reminder – free injury screen and mobility assessments from 5-7pm with Dr. Brandon Lusk! Just show up and meet with him before or after your workout!

Strength

3 Rounds
5 Tempo Double Kettlebell Front Squats (55×1)
5 Tempo Double Dumbbell Romanian Deadlifts (55×1) (Add deficit as needed)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning

Buy In:
800m Run (Rx+: 1000m)

Then…

AMRAP
20 Air Squats
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Time Cap 12:00

Strength

Snatch Skill Transfer Complex
EMOM 6
Snatch Balance + Overhead Squat
1: 45 – 50%
2: 45 – 50%
3: 45 – 50%
4: 50 – 55%
5: 55 – 60%
6: 60 – 65%
Directly into:
EMOM 6
2 High Hang Squat Snatches
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 70 – 75%
5: 75 – 80%
6: 75 – 80%+

Conditioning

Partner 5000m Row

Partners switch every 500m.

Strength

Tabata Mountain Climbers
Rest 1:00
Tabata Hollow Rocks
Rest 1:00
Tabata Sit Ups

Conditioning

EMOM 18
1: 15 Handstand Push Ups (Fx: 10) (Rx+: 20)
2: Rest
3: AMRAP Ski Erg Calories
4: Rest
5: AMRAP Assault Bike Calories
6: Rest

Strength

Every 1:30 for 5 Rounds
1: 6 Bench Press @75 – 80%
2: 6 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

3 Rounds
400m Run
20 Wall Balls (20/14) (Fx: 15 Reps) (Rx+: 11’/10′)
20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)