WORKOUT OF THE DAY: Conditioning In teams of 2 4 Rounds of: 400m run (Together) 40 Box Step Ups w/Dball 40/30 Cal Bike 20 Ground 2 OH w/Dball *1 DBall per team

WORKOUT OF THEDAY: Strength 3 Rounds of 50 Ft Dual KB Farmer Carry 12 (6/6) DB Renegade row 8 Strict Pull Ups *Start @60% and build up to a heavy complex Conditioning For Time 8 min AMRAP 16 HSPU 12 DB Squat Snatches @50/35 8 Burpees over the DB 6 BMU Rest 3 min. 8 min AMRAP 16 Toes to Bar 12 DB Overhead Squats 8 Burpees Over the DB 50 Ft HSW

WORKOUT OF THE DAY: Strength Front Squat 4x8 @AHAP Conditioning 5 Rounds of: 12 Deadlift 9 Hang Clean 6 Push Press 50 DU’s Rx: 155/105 Int: 135/95 Sc: 95/65

WORKOUT OF THE DAY: Strength 10 min practice hsw Conditioning Amrap x 15 1-2-3-4…..Wall walks X2 Front squat X2 Stoh X2 Box jumps Example: Rd1: 1 wall walk 2 front sq 2 stoh 2 box jump Rd2: 2 wall walks 4 front sq 4 stoh 4 box jump…….

WORKOUT OF THE DAY: Strength 3 Rounds of: 8 Barbell bent over Row 8/8 single arm db z press Conditioning Emom x 20 1: 3 power snatch increase load every round 2: 40 du 3: 15 deadlift (snatch weight) 4: 15 Ghd sit ups 5: Rest and load up *snatches focus on form

WORKOUT OF THE DAY: Strength 3x Rounds of : 4/4 Turkish get up 10 kb cossack squat 10 hollow rocks Conditioning 12 min. Amrap 15/12 cal Row 12 C2b 9 ring Dips/ Dips / box Dips Rest 3 minutes 12 min. Amrap 15/12 cal bike 12 jumping lunges 9 burpees

WORKOUT OF THE DAY: Strength Back squat 3/3 80 % Conditioning 5 Rounds of: 6 Double db Hang clean and jerk 12 t2b 6 devil press

WORKOUT OF THEDAY: Strength 3 Rounds of: 20 plank twist 10/10 sec groin stretch 20 db bicep curls 10 squat to stand Conditioning 18 min Amrap 400 mts run 30 sit ups 20 push ups 10 db over shoulder

WORKOUT OF THE DAY: Strength 4x3 Push press build to 80% 4x1 Push/ split jerk build to 80% Conditioning 2 min Run @5k pace 2 min WB 20/14# 2 min strict pull ups 2 min burpees to target 2 min rest 2 rds

WORKOUT OF THE DAY: Strength Amrap In 15 min fro quality not for time 10 Straight leg strict TTB 10 each Side plank rotations (can add weight 20 Sorenson hold 20 sec each side SA front leaning hold on rings/ scale down to floor Conditioning EMOMx 12 min 16 min (4 rds) 1-50’ kb front rack lunges 55/35# 2-1 legless RC + 1 RC 3-15 goblet squats 55/35# 4- Rest