WORKOUT OF THE DAY: Strength Bench press 3x5@75% 1@85% Conditioning 10/8 cal bike 6 HSPU 3x 3 min rest 10/8 cal bike 3 wall walks 3x

WORKOUT OF THE DAY: Strength E1 min x 4 Power snatch + hang squat snatch @65-75% E2 min x3 Snatch pulls 3@75% Conditioning 3 rounds of: 50’ front rack db/kb lunges 50/35 10 ghd sit ups/ sit ups 10 pistols 50 dubs T

WORKOUT OF THE DAY: On a 20-minute clock: "23.2 A" AMRAP in 15 minutes 5 Burpee Pull-Ups* 10 Shuttle Runs (25 ft out, 25 ft back) *Add 5 Burpee Pull-Ups after each round Directly into: "23.2 B" 5 minutes to Establish: 1 rep max Thruster

WORKOUT OF THE DAY: Strength 3 Rounds of: 10 DB Front Squat 10/10 in place DB Reverse Lunges Into 3 Rounds of: 10 Straight Leg Strict T2B 10/10 SA Russian KB Swings Conditioning Intervals (40/20) x 16 min 1: Muscle Cleans 2: Box Jumps 3: Strict Pull Ups 4: Calorie Bike

WORKOUT OF THE DAY: Conditioning 3 Rounds of: 25 WB’s 60 DU’s 4-3-2 Rope Climbs 60 DU’s 25 WB’s Row 800m Rest 3 min between sets.

WORKOUT OF THE DAY: Strength Split Jerk 2x3 / 3x2 / 2x1 Conditioning 4 Rounds of: 100’ Dual KB Farmer Carry 20 Suitcase KB Deadlift 50’ Handstand Walk 20 Toes to Bar 10 Strict HSPU

WORKOUT OF THE DAY: Strength Back Squats 5x5 Conditioning 3 Rounds of: For time 500m Run 15 Double DB Squat Cleans @50/35 100’ OH Walking Lunges 15 Double DB Snatches

WORKOUT OF THE DAY: Strength Tempo Deadlift 5/3 1-3-0 ( 1 sec up - 3 down - 0 between reps) * build every round Conditioning Every 3 min x 5 5 mu / 10 c2b/ 10 pull ups 10 push press 115/85 15 cal Row

WORKOUT OF THE DAY: Strength 3x 20 russian twist kb 20 sec reverse deadbug 10 cossack squats kb 5/5 Strict press kb head up Conditioning Emom x 16 1: 8 Bech press 135/95 2: 10/8 cal Ski 3: 40 sec Dball hold 4: 25 jumping squats

WORKOUT OF THE DAY: Strength Every 90 x 8 5 Hand release push ups 1 Power Clean 1 front squat 1 jerk Conditioning 10-8-6-4-2 Cluster 135-95 Cal bike Hspu Run 200 mts every round Rx + increase weight every round on cluster 135-155-165-175-185 95-100-105-115-125