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 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:
- 100m Run
- 10 Single Arm Kettlebell Presses (each side)
- 15 Sit-ups
- 10 PVC Overhead Squats

Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 95%
- 3 sets @ 80%, match reps from first set

Conditioning
16 minute AMRAP:
- 15 Ring Rows
- 15 Wall Balls
- 15 Sprawls
- 200m Run

Focus Movement = Sprawl

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
- 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:
- 100m Run
- 10 Windmills (each side)
- 10 Kip Swings
- 20 Banded Good Mornings

Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 90%
- 3 sets @ 75%, match reps from first set

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 20 Weighted Step-ups (30/20)
- 400m Run

Focus Movement = Rope Climb

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:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 10 Single Arm Kettlebell Presses (each side)
- 8 Kip Swings

Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 85%
- 3 sets @ 70%, match reps from first set

Conditioning
16 minute AMRAP:
- 10 Pull-ups
- 15 Wall Balls
- 20 Sit-ups
- 300m Run

Focus Movement = 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:
- 12 Calorie Row
- 20 Lunges
- 10 Sots Press
- 0:20 Hanging L-Sit Hold

Strength
Power Snatch:
- Every 2:00 x 6 sets:
- 1x3 @ 65%
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x1 @ 82%
- 1x1 @ 90%

Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 15 Chest to Bar Pull-ups
- 400m Run

Focus Movement = Chest to Bar Pull-up

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
- 20 Banded Side Steps
- 20 Cossack Squats
- 15 V-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%

Conditioning
16 minute AMRAP:
- 10 Devil Presses (35/25)
- 10 Wall Balls
- 10 Toes to Bar
- 400m Run

Focus Movement = Devil Press

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

Conditioning
25 minute AMRAP:
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 20 Sit-ups
- 1:30 Plank
- 20 Medicine Ball Cleans
- 400m Run

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:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 8 Kip Swings
- 20 Candlestick Toe Touches

Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set

Conditioning
4 Rounds for time:
- 10 Deadlifts (185/135)
- 15 Bar Facing Burpees
- 10 Toes to Bar
- 200m run

Focus Movement = Deadlift

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:
- 10 Burpees
- 10 PVC Overhead Squats
- 10 Ring Rows
- 10 Hollow Rocks

Strength
Squat Snatch:
- Every 2:00 x 5 sets
- 1x3 @ 70%
- 2x3 @ 75%
- 2x3 @ 70%

Conditioning
For time:
Buy-in = 600m Run
Then, 8 Rounds of:
- 4 Handstand Push-ups
- 6 Toes to Bar
- 8 Step-ups
Buy-out = 600m Run

Focus Movement = Handstand Push-up

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:
- 5 Burpees
- 20 Dead Bugs
- 12 Barbell Bicep Curls
- 20 Glute Bridges

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%

Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Walking Lunges
- 10 Power Cleans (115/80)

Focus Movement = Hand Release Push-ups

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:
- 12 Calorie Row
- 10 Cossack Squats
- 10 Medicine Ball Hamstring Curls
- 0:30 Dead Hang

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x3 @ 75%
- 3x2 @ 80%

Conditioning
16 minute AMRAP:
- 15 Dumbbell Floor Presses (45/30)
- 20 Step-ups
- 15 Ring Rows
- 400m Run

Focus Movement = Dumbbell Floor Press

Conditioning
14 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Ring Rows
- 20 Air Squats
- 200m Run
2:00 Rest
14 minute AMRAP:
- 10 Power Cleans (135/95)
- 15 Hand Release Push-ups
- 20 Walking Lunges
- 250m Row

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
- 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:
- 100m Run
- 10 Single Arm Dumbbell Presses (each side)
- 15 Sit-ups
- 10 Step-ups

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

Conditioning
15 minute AMRAP:
- 15 Shoulders to Overhead (75/50)
- 15 Goblet Squats (35/25)
- 15 Pull-ups
- 400m Run

Focus Movement = Shoulders to Overhead

Conditioning
30 minute AMRAP:
- 30 Wall Balls
- 30 Abmat Sit-ups
- 30 Dumbbell Snatches (45/30)
- 30 Ring Rows
- 30 Walking Lunges
- 300m Run
- 30/24 Calorie Row

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

Conditioning
25 minute AMRAP:
- 2 Rope Climbs
- 15 Wall Balls
- 15 Burpees
- 25 Sit-ups
- 100m Farmers Carry (55/35)
- 400m Run