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

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 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 100m Run
- 10 PVC Overhead Squats
- 10 Kip Swings
- 10 Sit-ups

Strength
Romanian Deadlift:
- Every 1:30 x 4 sets
- 4x8 @ 45% of 1RM Conventional Deadlift

Conditioning
For time:
- 30 Dumbbell Snatches (50/35)
- 30 Wall Balls
- 30 Chest to Bar Pull-ups
- 30 Burpees
- 30 Step-ups
- 10 Squat Snatches (95/65)

Focus Movement = Chest to Bar Pull-ups

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:
- 15/12 Calorie Row
- 5 Single Arm Dumbbell Hang Clean & Jerk (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Sit-ups

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

Conditioning
5 Rounds for time:
- 10 Dumbbell Snatches (45/30)
- 10 Burpees
- 10 Hollow Rocks
- 200m Run

Focus Movement = Dumbbell Snatch

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

Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Step-ups
- 20 Wall Balls
- 20 Dumbbell Snatches
- 500m Row

Conditioning
28 minute AMRAP:
- 20 Wall Balls
- 20 Dumbbell Snatches (50/35)
- 20 Abmat Sit-ups
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
- 500/400m Row

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:
- 15/12 Calorie Row
- 15 Jump Squats
- 30 Single Unders
- 16 Starfish Crunches

Strength
Back Squat:
- 15:00 to complete a 1RM

Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (35/25)
- 20/16 Calorie Row
- 15 Medicine Ball Cleans
- 15 Hollow Rocks
- 50 Double Unders

Focus Movement = Medicine Ball Cleans

Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Medicine Ball Cleans
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 400m Run

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:
- 1:00 Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Glute Bridges
- 20 Heel Overs

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

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 30/24 Calorie Row

Focus Movement = Dumbbell Snatches

Mobility
- 1:30 Hip Release (each side)
- 1:00 Brettzel (each side)
- 0:30 Runner’s Stretch (each side) x3
- 0:30 Down Dog Sequence x3

Warm-up
5 minutes for quality:
- 100m Run
- 10 Scorpion Stretches (each side)
- 8 Kip Swings
- 10 Glute Bridges

Strength
Deadlift:
- Every 2:00 x 6 sets
- 1x8 @ 55%
- 1x6 @ 64%
- 1x5 @ 70%
- 1x4 @ 75%
- 2x3 @ 80%

Conditioning
4 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Dumbbell Goblet Squat (45/30)
- 20 Push-ups
- 20 Sit-ups

Focus Movement = Dumbbell Snatches

Mobility
- Hip Release
- Brettzel
- Deer Pose
- Down Dog Sequence

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Medicine Ball Bear Hug Squats
- 0:20 Hanging L-Sit Hold

Strength
Back Squat:
- Every 1:30 x 6 sets
- 6x5 @ 65%

Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (45/30)
- 35 Abmat Sit-ups
- 500m/400m Row

Focus Movement = Dumbbell Snatches

Warm-up
5 minutes for quality:
- 12/9 Calorie Row
- 10 Medicine Ball Hamstring Curls
- 0:30 Chin Over Bar Hold
- 10 Single Arm Kettlebell Press (each side)

Strength
Back Squat:
Every 2:00 x 5 sets
- 1x5 @ 57%
- 1x3 @ 67%
- 1x2 @ 76%
- 1x2 @ 86%
- 1x1 @ 90%

Conditioning
16 minute AMRAP:
- 14 Dumbbell Snatches (45/35)
- 18 Push-ups
- 22 Weighted Step-ups (25/20)
- 26 Abmat Sit-ups
- 300m run

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%
- 1x8 @ 76%

Conditioning
16 minute EMOM:
- 1st minute = Dumbbell Snatches
- 2nd minute = Lunges
- 3rd minute = Clam Crunches
- 4th minute = Calorie Row

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)

Strength
Push Press:
- 1RM

Conditioning
16 minute AMRAP:
- 20 Dumbbell Snatches
- 200m Run
- 20 Ball Slams
- 200m Run
- 20 Wall Balls
- 200m Run

Strength
Push Press:
- 2-2-2-2-2
- Increase weight each set

Conditioning
19 minute EMOM:
- 1st minute = Alternating Dumbbell Snatches
- 2nd minute = Goblet Squats
- 3rd minute = Hollow Rocks
- 4th minute = Burpees
- 5th minute = Rest
Score = Total Reps
Pick your own weight for the DB Snatch and Goblet Squat

Strength
Strict Pull-ups:
- 5x5
- Increase or decrease the difficulty to make the 5 reps challenging
- Increase = Add weight with belt or vest
- Decrease = Bands for assistance

Conditioning
5 Rounds for time:
- 20 Wall Balls
- 20 Dumbbell Snatches (45/30)
- 200m Run

Strength
Pause Back Squat:
- 3-3-3-3-3

Conditioning
4 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Step-ups
- 200m Run
Run Time cap = 16 minutes

Strength
Pause Back Squat:
- 2-2-2-2-2

Conditioning
4 Rounds for time:
- 10 Pull-ups
- 20 Step-ups
- 20 Dumbbell Snatches (35/25)
- 20 Block Taps
Time cap = 18 minutes