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 1:30 x 6 sets:
- 6x5 @ 65%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Handstand Push-ups
- 20 Sit-ups
- 40 Double Unders

Focus Movement = Handstand Push-up

Conditioning
4 Rounds for time:
- 5 Squat Clean & Jerks (155/110)
- 10 Pull-ups
- 20 Step-ups
- 30 Abmat Sit-ups
- 40 Double Unders
- 500m/400m Row

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 15 Clamshells (each side)
- 20 Lunges
- 0:30 Dead Hang

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 67%
- 1x3 @ 70%
- 1x3 @ 80%
- 1x3 @ 75%

Conditioning
4 Rounds for time:
- 20/16 Calorie Row
- 15 Burpees
- 50 Double Unders

Focus Movement = Double Unders

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
- 20 Cossack Squats
- 10 Sots Press
- 10 Dumbbell Upright Rows

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 3x5 @ 75%
- 2x5 @ 80%

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Walking Lunges (weighted optional)
- 40 Double Unders
- 20 Hollow Rocks
- 10 Handstand Push-ups

Focus Movement = Hollow Rocks

Skill
Double Unders:
- Every 2:00 x 5 sets
- 5x50
- Scale as needed

Accessory
4 sets:
- 10 Front Squats
- 10 Bulgarian Split Squats (each side)
- 20 Hanging Straight Leg Raises
- 12 Ring/Pike Push-ups

Skill
Double Unders:
- Every 2:00 x 5 sets
- 5x50
- Scale as needed

Accessory
4 sets:
- 8 Front Squats
- 8 Bulgarian Split Squats (each side)
- 15 Hanging Straight Leg Raises
- 10 Ring/Pike Push-ups

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Push-ups
- 20 Clam Crunches
- 0:30 Hanging Knee Tuck Hold

Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 2x(2+1) @ 70%
- 2x(1+1) @ 72%
- 2x(1+1) @ 75%

Conditioning
16 minute AMRAP:
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 20 Hollow Rocks
- 40 Double Unders
- 500m/400m Row

Focus Movement = Double Unders

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 10 Rower Pike-ups

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x6 @ 65%
- 1x4 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Hand Release Push-ups
- 20 Goblet Lunges (55/35)
- 20 Sit-ups
- 50 Double Unders

Focus Movement = Goblet Lunges

Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Step Back Lunges (each side)
- 10 Band Pull Aparts
- 16 Starfish Crunches

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%

Conditioning
4 Rounds for time:
- 12 Thrusters (75/50)
- 18 Ring Rows
- 24 Abmat Sit-ups
- 48 Double Unders

Focus Movement = Thruster

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
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 15 Side Leg Raises (each side)
- 20 Band Pull Aparts
- 15 V-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 3x5 @ 75%

Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 10 Kettlebell Suitcase Deadlifts (each side) (70/55)
- 50 Double Unders
- 20 V-ups

Focus Movement = Kettlebell Suitcase Deadlifts

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
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings

Strength
Power Clean + Power Jerk:
- 14:00 to complete a 1RM

Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Hollow Rocks
- 9 Chest to Bar Pull-ups
- 40 Double Unders

Focus Movement = Chest to Bar Pull-ups

Conditioning
25 minute AMRAP:
- 20 Medicine Ball Cleans
- 10 Deadlifts (225/155)
- 20 Push-ups
- 10 Toes to Bar
- 20 Step-ups
- 10 Sprawls
- 20 Clam Crunches
- 100 Double Unders

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 Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Walking Lunges
- 10 Dumbbell Reverse Flys
- 0:20 L-Sit Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 76%

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 15 Bar Facing Burpees
- 15 Front Squats (95/65)
- 75 Double Unders

Focus Movement = Rope Climb

Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Sots Press
- 20 Band Pull Aparts
- 0:20 L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 57%
- 1x10 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 20 Weighted Walking Lunges (30/20)
- 20 Abmat Sit-ups
- 50 Double Unders

Focus Movement = Double Unders

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Glute Bridges
- 15 Jump Squats
- 10 Kip Swings

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 4x5 @ 70%

Conditioning
3 Rounds for time:
- 10 Pull-ups
- 20 Dumbbell Snatches (50/35)
- 30 Abmat Sit-ups
- 40 Double Unders

Focus Movement = Dumbbell Snatch

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:
- 15/12 Calorie Row
- 10 Strict Presses From Split Stance
- 5 Pull-ups
- 0:20 L-Sit Hold

Strength
Push Press:
- Every 2:00 x 3 sets
- 3x8 @ 75%

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 12 Dumbbell Thrusters (35/20)
- 40 Double Unders

Focus Movement = Dumbbell Thrusters

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
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Cossack Squats (each side)
- 10 Dumbbell Front Raises
- 30 Flutter Kicks

Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x2 @ 83%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Sit-ups
- 10 Push Presses (95/65)
- 40 Double Unders

Focus Movement = Double Unders