WORKOUT OF THE DAY: Conditioning For time TC (30min) 4x 400m Run 30 Box Jump Overs @24/20 20 Toes to Bar 10 Power Cleans Round 1 @205/145 Round 2 @185/135 Round 3 @155/110 Round 4 @135/95 *With the remaining time build up to a heavy Clean single.

WORKOUT OF THE DAY: Strength Hip Thrust Protocol 4x 6 reps with a 3 sec hold on top 6 1-1/4 reps 6 3 sec tempo 6 sec hold on top Conditioning 12 min steady pace AMRAP 10 Push Presses @115/75 10 DB Bench Presses @50/35 3 wall walks

WORKOUT OF THE DAY: Conditioning 3x With an 8 min running clock 0:00 to 4:00 Run 600m 4:00 to 5:00 10 DB Box Step Ups @50/35 - 24/20” 5:00 to 6:00 10 DB Burpee Deadlifts @50/35 6:00 to 7:00 Max reps BarMU 7:00 to 8:00 Rest

WORKOUT OF THE DAY: Gymnastic Strength For time 15-12-9-6 BB Bent Over Row Chin Ups Conditioning 4x 500/400 m Row 15 Hang Power Cleans @135/95 15 Handstand Push-Ups

WORKOUT OF THE DAY: Strength Emom x 10’ 1: 10 burpees + 2 DB Snatches @50/35 2: 9 Burpees + 4 DB Snatches 3: 8 Burpees + 6 DB Snatches …. 3: 1 burpee + 20 DB Snatches Conditioning For time (with a partner) 50 Power Snatches @95/65 100 DU’s 50 Overhead Squats 100 DU’s 35 Devil Presses @35/25 100 Wall Balls @20/14

WORKOUT OF THE DAY: Strength x4 Db bent over row 8/8 bench press 8 Conditioning 5 rds 5 db hang squat clean 50/35 5 devil press 5 db push jerk 50 d.u

WORKOUT OF THE DAY: Strength x 4 Bulgarian split squat 12 ( 6x each) Seated db arnold press 8 ( both) Conditioning Emom x 16 40 sec on / 20 sec off Min1: sumo deadlift high pull Min2: v ups Min3: Split jerks Min4: plank

WORKOUT OF THE DAY: Strength Emom x 10 1 power clean 1 front squat 1 push jerk Conditioning 20 min Amrap 12 cal bike 12 t2b 12 box jump 24/20 12 kb swing

WORKOUT OF THE DAY: Strength Tabata X8 Jumping lunges Crunches Bicycle crunches Superman Conditioning Amrap 15 3 wall walks 6 thrusters 115/85 9 sit ups 12 deadlift

WORKOUT OF THE DAY : Strength X 3 Db curl + press 12 Weighted Cossack squat 12 (6/6) Conditioning 4 sets of 2 min on / 30 sec off 250/200 mts row Max burpees Rest 2 min 4 sets of 2 min on / 30 sec off 200 ft shuttle run Max pull ups