Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists

Warm-up
5 minutes for quality:
- 10 Burpees
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Press

Strength
Power Snatch:
- Every 1:30 x 7 sets
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 85%
- 1x1 @ 87%
- 1x3 @ 70%

Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 20 Russian Kettlebell Swings (55/35)
- 15 Burpees
- 200m Run

Focus Movement = Russian Kettlebell Swing

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

Conditioning
25 minute AMRAP:
- 25/20 Calorie Row
- 25 Wall Balls
- 20 Kettlebell Swings (55/35)
- 20 Goblet Lunges (55/35)
- 10 Burpees
- 10 Clean & Jerks (155/110)

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:
- 100m Run
- 8 Single Arm Dumbbell Presses (each side)
- 16 Candlestick Toe Touches
- 4 Inchworms

Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 80%
- 1x1 @ 85%
- 1x1 @ 90%
- 2x1 @ 92%

Conditioning
15 minute AMRAP:
- 200m Run
- 30 Kettlebell Swings (55/35)
- 30 Walking Lunges
- 30 Clam Crunches
- 30 Push-ups

Focus Movement = Kettlebell Swings

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
- 5 Windmills (each side)
- 16 Star Fish Crunches

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 50% of 1RM Conventional Deadlift

Conditioning
15 minute AMRAP:
- 15 Hand Release Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Step-ups
- 250m/200m Row

Focus Movement = Kettlebell Swings

Conditioning
28 minute AMRAP:
- 10 Front Squats (95/65)
- 15 Ball Slams
- 10 Push Press (95/65)
- 15 Burpees
- 10 Thrusters (95/65)
- 15 Kettlebell Swings (45/35)
- 400m Run
- 500m/400m Row

Warm-up
5 minutes for quality:
- 100m Run
- 10 Bulgarian Split Squats (each side)
- 10 Strict Burpees
- 0:30 Hollow Hold

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Russian Kettlebell Swings (55/35)
- 15 Sit-ups
- 200m Run

Warm-up
5 minutes for quality:
- 10 Calorie Row
- 20 Band Pull-aparts
- 20 Lunges
- 10 Rower Pike-ups

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 2x4 @ 80%

Conditioning
16 minute AMRAP:
- 10 Burpees
- 15 Wall Balls
- 20 Kettlebell swings (55/35)
- 25 Abmat Sit-ups

Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x8 @ 90% of 8RM

Conditioning
3 Rounds for time:
- Step-ups (30, 20, 10)
- Russian Kettlebell Swings (30, 20, 10)
- 10 Power Cleans (100/70)
Decrease the Step-ups and Kettlebell Swings by 10 reps each round. Power Cleans stay the same.

Conditioning
20 minute AMRAP:
- 15 Shoulders to Overhead
- 20 Russian Kettlebell Swings
- 25 Sit-ups
- 500m/400m Row

Core
3 Sets:
- 90 Seconds Plank
- 1 minute Rest

Strength
Strict Pull-ups:
- 6x4
- Increase or decrease the difficulty to make the 4 reps challenging
- Increase = Add weight with belt or vest
- Decrease = Bands for assistance

Conditioning
4 Rounds for time:
- 27 Sit-ups
- 18 Kettlebell Swings
- 9 Burpee Box Jumps

Conditioning
For time:
- 2000m/1600m Row
- 50 Push-ups
- 50 Wall Balls
- 50 Ring Rows
- 50 Kettlebell Swings
- 50 Sit-ups
- 1,600m Run

Strength
Bent Over Row:
- 5x5
- Same weight for all 5 sets

Conditioning
18 minute AMRAP:
- 10 Box Jumps
- 15 Hand Release Push-ups
- 20 Kettlebell Swings
- 25 Clam Crunches
- 300m/250m Row

Conditioning
For time:
Buy-in = 750m/600m Row
Then, 3 Rounds of:
- 10 Power Cleans (95/65)
- 20 Russian Kettlebell Swings (55/35)
- 10 Push Presses (95/65)
- 20 Push-ups
- 10 Front Squats (95/65)
- 20 Walking Lunges
Buy-out = 750m/600m Row

Strength
Strict Press:
- 5x2
- Same weight for all 5 sets

Conditioning
18 minute AMRAP:
- 10 Pull-ups
- 20 Walking Lunges
- 20 Kettlebell Swings (55/35)
- 500m/400m Row

Strength
Front Squat:
- 6x3
- Same weight for all 6 sets

Conditioning
15 minute AMRAP:
- 20 Russian Kettlebell Swings (55/35)
- 20 Ball Slams
- 40 Double Unders
E3MOM = 1 minute Plank or Wall Sit
Plank on minutes 3 & 9
Wall Sit on minutes 6 & 12

Strength
Push Press:
- 5x3
- Same weight for all 5 sets

Conditioning
16 minute AMRAP:
- 20 Russian Kettlebell Swings (55/35)
- 20 Weighted Step-ups w/ Single Kettlebell (55/35)
- 20 Ring Rows
- 20 Hollow Rocks
- 20 Ball Slams

Strength
Push Press:
- 4-4-4-4-4
- Increase weight each set

Conditioning
16 minute AMRAP:
- 15 Push-ups
- 20 Kettlebell Swings (55/35)
- 15 Box Jumps
- 100m Suitcase Carry - 50m each arm (55/35)

Strength
Back Squat:
- 6x4
- Same weight for all 6 sets

Conditioning
"Rowing Helen"
3 Rounds for time:
- 500m/400m Row
- 21 Kettlebell Swings (55/35)
- 12 Pull-ups

Strength
Push Press:
- 2-2-2-2-2

Conditioning
15 minute EMOM:
- 1st minute = 20 Box Jumps
- 2nd minute = 20 Kettlebell Swings (55/35)
- 3rd minute = Max Burpees
- 4th minute = Rest
Score = Burpees

Core
3 Sets:
- 60 seconds Plank
- 30 seconds Rest