Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Hamstring Curls
- 20 Lunges
- 0:30 Dead Hang

Strength
Front Squat:
- Every 2:00 x 6 sets
- 1x5 @ 60%
- 1x3 @ 70%
- 1x2 @ 80%
- 1x1 @ 90%
- 1x1 @ 95%
- 1x1 @ 102%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Strict Pull-ups
- 10 Burpees
- 20 Sit-ups

Focus Movement = Strict Pull-up

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Kip Swings
- 10 Single Arm Kettlebell Press (Each side)
- 5 Inchworms

Strength
Strict Press:
- Every 2:30 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set

Conditioning
16 minute AMRAP:
- 15 Burpees
- 20 Walking Lunges
- 25 Kettlebell Swings (55/35)
- 100m Farmers Carry (55/35)

Focus Movement = Kettlebell Swings

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Single Leg Deadlifts (each side)
- 10 Ring Rows
- 0:30 Hanging Knee Tuck Hold

Strength
Strict Press:
- Every 1:30 x 4 sets
- 4x10 @ 65%

Conditioning
15 minute AMRAP
- 12 Goblet Squats (55/35)
- 12 Burpees
- 12 Deadlifts (185/135)
- 24 Slam Balls
- 48 Double Unders

Focus Movement = Deadlift

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Lunges
- 0:20 Handstand Hold
- 16 Starfish Crunches

Strength
Strict Press:
- Every 1:30 x 5 sets
- 5x5 @ 75%

Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 20 Dumbbell Floor Presses (50/35)
- 10 Burpees
- 20 Pistol Squats

Focus Movement = Pistol Squats

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 8 Burpees
- 8 Kip Swings
- 16 Candlestick Toe Touches
- 30 Single unders

Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 82%
- 1x1 @ 87%
- 1x1 @ 92%
- 2x1 @ 95%

Conditioning
15 minute AMRAP:
- 15 Calorie Row
- 15 Dumbbell Push Presses (35/25)
- 15 Goblet Squats (35/25)
- 15 Burpees

Focus Movement = Dumbbell Push Press

12/31
For time:
- 31 Push Presses (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps/Step-ups
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quailty:
- 100m Run
- 8 Single Arm Kettlebell Presses (each side)
- 15 Clam Crunches
- 20 Heel Overs

Strength
Push Press + Split Jerk:
- Every 2:00 x 3 sets
- 3x(10+1) @ 70% of 1RM Push Press

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Burpees
- 10 Step-ups
- 40 Double Unders
- 20 Starfish Crunches

Focus Movement = Starfish Crunches

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Sots Press
- 10 Cossack Squats (each side)
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x5 @ 75%
- 1x3 @ 80%
- 2x2 @ 85%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Burpees
- 20 Ball Slams
- 20 Walking Lunges
- 200m Run

Focus Movement = Thrusters

Conditioning
25 minute AMRAP:
- 10 Thrusters (95/65)
- 15 Toes to Bar
- 10 Weighted Step-ups (35/25)
- 15 Burpees
- 10 Deadlifts (185/135)
- 15 Slam Balls
- 400m Run
Only use one barbell during the workout. Change weights when needed.

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Jump Squats
- 10 Rear Delt Flys
- 15 Clam Crunches

Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 6 sets
- 6x(1+1+1) @ 73% of 1RM Clean & Jerk

Conditioning
3 Rounds for time:
- 20 Burpees
- 20 Box Jumps
- 5 Power Cleans (185/135)

Focus Movement = Box Jump

Conditioning
24 minute EMOM:
- 1st minute = 5 Power Clean & Jerks (155/110)
- 2nd minute = Max Ball Slams
- 3rd minute = 20 Sit-ups
- 4th minute = Max Burpees
- 5th minute = Rest

Warm-up
5 minutes for quality:
- 100m Run
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Presses

Strength
Squat Snatch:
- Every 1:30 x 6 sets
- 1x2 @ 74%
- 1x2 @ 77%
- 3x1 @ 80%
- 1x2 @ 77%

Conditioning
4 Rounds for time:
- 20/15 Calorie Row
- 15 Sit-ups
- 10 Burpees

Juneteenth - 10am Class Only

Strength
Squat Snatch:
- Every 1:00 x 10 sets
- 10x1 @ 77%

Conditioning
10 minute AMRAP:
- 15 Calorie Row
- 15 Wall Balls
Rest 4:00
6 minute AMRAP:
- 15 Burpees
- 15 Wall Balls

Strength
Snatch Complex:
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set

Conditioning
6 Rounds for time:
- 10 Step-ups
- 10 Burpees
- 10/8 Calorie Row

Strength
Strict Press:
- 3-3-3-3-3
- Increase weight each set

Conditioning
6 Rounds for time:
- 1 Rope Climb
- 15 Wall Balls
- 15 Burpees

Core
3 Sets:
- 75 seconds Plank
- 1 minute Rest

Strength
Snatch Complex:
2 Snatch Pulls + 2 Snatches + 2 Overhead Squats
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set

Conditioning
7 minute AMRAP:
- 20 Dumbbell Push Presses (30/20)
- 10 Burpees
*Rest 2 minutes*
7 minute AMRAP:
- 20 Dumbbell Step-ups (30/20)
- 10 Burpees

Strength
Strict Press:
- 5-5-5-5-5

Conditioning
18 minute AMRAP:
- 250m Row
- 10 Burpees
- 250m Row
- 20 Wall Balls

Strength
Snatch Complex:
1 Power Snatch + 1 Hang Squat Snatch
- Work up to a moderate to heavy set

Conditioning
3 Rounds for time:
- 25 Goblet Squats (55/35)
- 25 Burpees
- 50 Double Unders
Time cap = 15 minutes

Conditioning
25 minute AMRAP:
- 10 Dumbbell Step-ups (20/15)
- 100m Run
- 10 Sit-ups
- 100m Row
- 10 Burpees
*Add 10 reps or 100m each round

Strength
Strict Press:
- 1x2 @ RPE 9
- 2x2 @ 85% of top set

Conditioning
15 minute EMOM:
- 1st minute = 20 Box Jumps
- 2nd minute = 20 Kettlebell Swings
- 3rd minute = Max Burpees
- 4th minute = Rest
Score = Burpees