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:
- 10 Sprawls
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 15 Air Squats
- 40 Single Unders

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 75%

Conditioning
16 minute AMRAP:
- 15 Thrusters (95/65)
- 15 Toes to Bar
- 15 Sprawls
- 500m/400m Row

Focus Movement = Toes to Bar

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

Conditioning
25 minute AMRAP:
- 2 Rope Climbs
- 10 Power Cleans (135/95)
- 20 Hollow Rocks
- 10 Front Squats (135/95)
- 20 Sprawls
- 10 Shoulders to Overhead (135/95)
- 1:00 Wall Sit
- 1:00 Plank
- 200m Run

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:
- 1:00 Row
- 0:30 Ring Support Hold
- 10 Monster Walks (each side)
- 10 V-ups

Strength
Front Squat:
- Every 1:30 x 6 sets
- 3x1 @ 86%
- 3x3 @ 75%

Conditioning
5 Rounds for time:
- 10 Medicine Ball Cleans
- 10 Toes to Bar
- 10 Sprawls
- 200m Run

Focus Movement = Toes to Bar

Conditioning
28 minute AMRAP:
- 5 Power Clean & Jerks (135/95)
- 10 Toes to Bar
- 15/12 Caloie Row
- 20 Sprawls
- 25 Wall Balls
- 30 Sit-ups

Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 20 Sprawls
- 100m Farmers Carry
- 200m Run

Conditioning
30 minute AMRAP:
- 10 Handstand Push-ups
- 15 Gobelt Squats (55/35)
- 200m Run
- 10 Toes to Bar
- 15 Ball Slams
- 200m Run
- 10 Weighted Step-ups (30/20)
- 15 Sprawls
- 200m Run

Skill
Pistol Practice

Conditioning
18 minute AMRAP:
- 20 Kettlebell Snatches (35/25)
- 20 Ball Slams (20/14)
- 20 Hollow Rocks
- 50 Double Unders
E3MOM = 15 Sprawls (3, 6, 9, 12, 15)
Scaled = 10 Sprawls

Accessory
3 Sets:
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
20 minute AMRAP:
- 10 Sprawls
- 10 Ball Slams
- 10 Clam Crunches
- 400m Run
*Add 10 reps to each movement every round. Run stays the same.

Strength
Back Squat:
- 1x4 @ RPE 8
- 2x4 @ 90% of top set

Conditioning
5 Round for time:
- 10 Power Cleans (95/65)
- 10 Box Jumps
- 20 Abmat Sit-ups
E3MOM = 10 Sprawls

Strength
Bent Over Row:
- 5x10

Conditioning
20 minute AMRAP:
- 100m Run
- 10 Walking Lunges
- 10 Clam Crunches
- 10 Dumbbell Snatches (35/20)
- 10 Sprawls
*Add 100m & 10 reps to each movement every round

Strength
Strict Pull-ups:
- 5x max reps
- Use bands if needed

Conditioning
3 Rounds for time:
- 15 Sprawls
- 25 Kettlebell Swings (55/35)
- 35 Air Squats
- 100m Farmers Carry (55/35)

Strength
Front Squat:
- 1x2 @ RPE 8
- 2x2 @ 90% of top set

Conditioning
4 minute AMRAP:
- 3 Clean & Jerks (135/95)
- 10 Ring Rows
- 10 Sprawls
*1 minute Rest*
x3

Conditioning #1
12 minute EMOM:
- 1st minute = Battle Ropes
- 2nd minute = Sled Push
- 3rd minute = Sprawls
- 4th minute = Calorie Row
- 5th minute = Wall Sit
- 6th minute = Plank

5 minutes Rest

Conditioning #2
10-9-8-7-6-5-4-3-2-1 for time:
- Push Press (95/65)
- Front Squat (95/65)
- 100m Run
Time cap = 15 minutes
Decrease the Push Press and Front Squat by 1 rep each round. 100m Run stays the same.

Strength
Pause Front Squat:
- 5x5

Conditioning
16 minute AMRAP:
- 21/15 Calorie Row
- 20 Step-ups
- 15 Sprawls
- 100m Farmers Carry (55/35)

Conditioning
30 minute AMRAP:
- 5 Clean & Jerks (Rx: 155#/110#)
- 5 Man Makers (Rx: 45#/30#)
- 10 Box Jumps
- 10 Sprawls
- 20 Slam Balls
- 20 Sit-ups
- 30 second Plank
- 30 second Wall Sit
- 500m Row

Strength
Clean Complex
1 Power Clean + 1 Hang Squat Clean + 2 Front Squats
- Work up to a moderate to heavy set

Conditioning
16 minute AMRAP:
- 100m Farmers Carry (Rx: 45#/35#)
- 15 Sprawls
- 20 Hollow Rocks
- 20 Lunges

Strength
Push Press:
- 4-4-4-4-4

Conditioning
18 minute AMRAP:
- 10 Weighted Step-ups (Rx: 35#/25#)
- 20 Wall Balls
x2
- 10 Sprawls
- 20 Sit-ups
x2

Strength
Strict Pull-ups:
- 5x max reps
- Use Bands if needed

Conditioning
3 Rounds for time:
- 15 Sprawls
- 25 Kettlebell Swings (Rx: 55#/35#)
- 35 Air Squats
- 100m Dumbbell Farmers Carry (Rx: 50#/35#)
Time cap = 16 minutes

Strength
Front Squat:
- 1x2 @ RPE 8
- 2x2 @ 90% of top set

Conditioning
4 minute AMRAP:
- 3 Clean & Jerks (Rx: 135#/95#)
- 10 Ring Rows
- 10 Sprawls
*1 minute Rest*
x3
Start the next AMRAP where you finished the previous one. Score = Total Rounds.

Core
2-3 Sets:
- 30 Clam Crunches
- 20 Block Taps
- 10 Leg Raises