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:
- 100m Run
- 10 Sots Presses
- 10 Dumbbell Upright Rows
- 5 Inchworms

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 3x3 @ 80%
- 2x3 @ 85%

Conditioning
3 Rounds for time:
- 10 Burpees
- 10 Toes to Bar
- 20 Weighted Step-ups (30/20)
- 400m Run

Focus Movement = Toes to Bar

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
- 10 Push-ups
- 0:20 L-Sit
- 10 Single Leg Glute Bridges (each side)

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

Conditioning
21-15-9 reps for time:
- Ring Rows
- Push-ups
- Overhead Squats (65/50)
- Calorie Row

Focus Movement = Overhead Squat

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:
- 10 Burpees
- 20 Banded Side Steps
- 20 Lunges
- 0:30 Hollow Hold

Strength
Overhead Squat:
- Every 2:00 x 6 sets:
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 85%
- 1x3 @ 70%

Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 15 Ring Rows
- 15 Dumbbell Deadlifts (50/35)
- 200m Run

Focus Movement = Dumbbell Deadlift

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:
- 12 Calorie Row
- 10 Cossack Squats
- 10 Dumbbell Upright Rows
- 10 Kip Swings

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 Sets
- 1x(3+1) @ 75%
- 1x(2+1) @ 82%
- 1x(1+1) @ 88%
- 2x(1+1) @ 90%

Conditioning
3 Rounds for time:
- 400m Run
- 15 Overhead Squats (95/65)
- 3 Rope Climbs

Focus Movement = Rope Climb

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 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:
- 10 Burpees
- 10 Sots Presses
- 10 Step-ups
- 10 Dead Bugs

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 25 Wall Balls
- 25 Sit-ups
- 200m Run

Focus Movement = Rope Climb

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:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Strict Ring Dips
- 10 Box Jumps

Strength
Strict Press:
- Every 3:00 x 3 sets
- 1x Max Reps @ 70%
- 2 sets @ 55%, match reps from first set

Conditioning
5 Rounds for time:
- 10 Pull-ups
- 200m Run
- 10 Overhead Squats (75/50)

Focus Movement = Overhead Squat

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
- 20 Lunges
- 10 Dumbbell Upright Rows
- 20 Russian Twists

Strength
Overhead Squat:
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 70%

Conditioning
3 Rounds for time:
- 10 Power Cleans (95/65)
- 20 Hand Release Push-ups
- 30 Air Squats
- 400m Run

Focus Movement = Power Clean

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:
- 5 Burpees
- 5 Cossack Squats (each side)
- 15 Band Pull Aparts
- 10 Pallof Presses (each side)

Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x3 @ 75%
- 1x2 @ 82%
- 1x1 @ 87%
- 1x1 @ 92%

Conditioning
2 Rounds for time:
- 20 Pull-ups
- 20 Dumbbell Floor Presses (50/35)
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 20 Burpees

Focus Movement = Pull-ups

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
- 10 Sots Presses
- 15 Banded Face Pulls
- 10 V-ups

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 1x5 @ 70%
- 2x5 @ 60%

Conditioning
4 Rounds for time:
- 15 Toes to Bar
- 15 Push-ups
- 20 Step-ups
- 200m Run

Focus Movement = Toes to Bar

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 0:20 Hanging L-sit Hold

Strength
Snatch Balance + Overhead Squat:
- Every 1:30 x 5 sets
- 1x(1+4) @ 62%
- 3x(1+4) @ 72%
- 1x(1+4) @ 62%
- Percentages are of 1RM Snatch

Conditioning
5 Rounds for time:
- 8 Burpees over Bar
- 8 Power Cleans (135/95)
- 16 Clam Crunches
- 16 Walking Lunges
- 200m Run

Focus Movement = Power Cleans

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 Suitcase Deadlifts (each side)
- 20 Heel Overs

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x5 @ 76%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 5 Power Snatches (95/65)
- 5 Overhead Squats (95/65)
- 200m Run
- 10 Chest to Bar Pull-ups
- 20 Sit-ups

Focus Movement = Power Snatch

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 20 Lunges
- 20 V-ups

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 7 sets
- 1x(1+1) @ 62%
- 1x(1+1) @ 70%
- 1x(1+1) @ 77%
- 1x(1+1) @ 83%
- 2x(1+1) @ 89%
- 1x(1+1) @ 70%
- Percentages are of 1RM Snatch

Conditioning
16 minute AMRAP:
- 6 Power Cleans (135/95)
- 15/12 Calorie Row
- 20 Step-ups
- 20 Abmat Sit-ups

Focus Movement = Power Cleans

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Romanian Deadlifts (each side)
- 20 Air Squats
- 6 Strict Ring Dips

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(2+2) @ 62%
- 1x(2+2) @ 70%
- 3x(2+2) @ 75%
- Percentages of 1RM Snatch

Conditioning
15 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 30/24 Calorie Row

Focus Movement = Rowing

Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 1:00 Forearm Stretches (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Push-ups

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(3+3) @ 57%
- 1x(3+3) @ 62%
- 3x(3+3) @ 67%
- Percentages are of 1RM Snatch

Conditioning
15 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Push-ups
- 20 Abmat Sit-ups
- 20 Walking Lunges (weighted optional)

Focus Movement = Walking Lunges

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 PVC Overhead Squats
- 10 Scapular Pull-ups
- 0:30 Hollow Rock

Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x4 @ 70%
- 1x3 @ 75%
- 1x2 @ 80%
- 1x2 @ 84%
- 1x1 @ 89%
- 1x3 @ 60%

Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 20 Walking Lunges
- 20 Hollow Rocks
- 10 Handstand Push-ups

Focus Movement = Handstand Push-ups

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Banded Dead Bugs
- 12 Barbell Bicep Curls
- 20 Knee Tucks

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

Conditioning
21-18-15-12-9-6 reps for time:
- Overhead Squats @ 40%
- Bar Facing Burpees

Warm-up
5 minutes for quality:
- 0:45 Jump Rope
- 10 Sots Press
- 20 Dead Bugs

Strength
Overhead Squat:
- Every 1:30 x 8 sets
- 2x5 @ 60%
- 2x5 @ 65%
- 1x4 @ 73%
- 2x3 @ 79%
- 1x5 @ 60%

Conditioning
For time:
- 125 Double Unders
- 100/75 Calorie Row
- 75 Abmat Sit-ups
- 50 Burpees
- 25 Dumbbell Thrusters (50/35)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Windmills (each side)
- 10 Strict Pull-ups
- 20 Air Squats

Strength
Overhead Squat:
- Every 1:30 x 7 sets
- 2x5 @ 60%
- 2x5 @ 65%
- 2x3 @ 73%
- 1x5 @ 60%

Conditioning
2 Rounds for time:
- 40/30 Calorie Row
- 30 Air Squats
- 20 Handstand Push-ups
Rest 2:00
1 Round for time:
- 40/30 Calorie Row
- 30 Air Squats
- 20 Handstand Push-ups

Strength
Overhead Squat:
- Every 1:30 x 5 sets
- 1x5 @ 55%
- 1x5 @ 64%
- 2x4 @ 67%
- 1x5 @ 55%

Conditioning
15 minute AMRAP:
- 15 Calorie Row
- 20 Alternating Dumbbell Snatches (50/35)
- 16 Single Arm Overhead Lunges (50/35)