Skill
Double Unders:
- Every 2:00 x 5 sets
- 5x50
- Scale as needed

Accessory
4 sets:
- 10 Front Squats
- 10 Bulgarian Split Squats (each side)
- 20 Hanging Straight Leg Raises
- 12 Ring/Pike Push-ups

Skill
Double Unders:
- Every 2:00 x 5 sets
- 5x50
- Scale as needed

Accessory
4 sets:
- 8 Front Squats
- 8 Bulgarian Split Squats (each side)
- 15 Hanging Straight Leg Raises
- 10 Ring/Pike Push-ups

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Overhead Dumbbell Tricep Extensions
- 15 Single Leg Glute Bridges (each side)
- 10 Hanging Leg/Knee Raises

Accessory #2
3 Sets:
- 10 Seated Single Arm Dumbbell Strict Presses (each side)
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 20 Dead Bugs

Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Medicine Ball Bear Hug Hold

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit

Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold

Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)

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

Conditioning
4 Rounds for time:
- 400m Run
- 30 Walking Lunges
- 20 Dumbbell Snatches
- 10 Pull-ups

Accessory #1
3 Sets:
- 10 Barbell Romanian Deadlift @ Light Weight
- 15 Dumbbell Floor Press

Accessory #3
3 Sets:
- 10 Weighted Step Back Lunges (each leg)
- 15 Bicep Curls

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

Accessory #1
3 Sets:
- 10 Toes to Rings
- 10 Weighted Step Back Lunges (each side)
- 100m Suitcase Carry (50m right/50m left)

Accessory #2
3 Sets:
- 15 Bench/Medball/Floor Press
- 2 Laps Sled Push
- 15 Banded Side Leg Raises (each side)

Core
3 Sets:
- 20 Clam Crunches
- 30 seconds Hollow Hold
- 1 minute Plank

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Banded Front and Side Leg Raises (each side)
- 30 Sit-ups

Accessory #2
3 Sets:
- Increasing Inchworm Push-ups (5, 6, 7)
- 15 Single Leg Glute Bridges (each side)
- 100m Suitcase Carry (50 right /50 left)

Accessory #3
3 Sets:
- Wall Sit (60s, 75s, 90s)
- Plank (60s, 75s, 90s)

Accessory #1
3 Sets:
- 10 Pull-ups
- 10 Slow Eccentric Romanian Deadlifts
- 1 minute Battle Ropes

Accessory #2
3 Sets:
- 15 Bench/Floor/Medicine Ball Press
- 15 Dumbbell Step-ups (each side)
- 2 Laps Sled Push

Core
2-3 Sets:
- 10 Leg Raises
- 20 Block Taps
- 30 Sit-ups

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Weighted Step-ups (each leg)
- 30 seconds Hollow Hold

Accessory #2
3 Sets:
- 15 Dumbbell Bench Press
- 20 Banded Side Leg Raises (each side)
- 1 minute Plank

Accessory #3
- 400m Famers Carry

Accessory #1
3 Sets:
- 8 Contralateral Reverse Lunge (each side)
- 8 Single Arm Overhead Press (each side)

Accessory #2
3 Sets:
- 15 Banded Leg Raises (each side)
- 15 Bicep Curls

Core
3 Sets:
- 30 seconds Russian Twists
- 15 seconds Rest
- 30 seconds Hollow Hold
- 15 seconds Rest
- 30 seconds Medicine Ball Mountain Climbers
- 1 minute Rest

Conditioning
For time:
- 24 Push-ups
- 24 Slam Balls
- 30/24 Calorie Row
- 18 Push-ups
- 18 Slam Balls
- 30/34 Calorie Row
- 12 Push-ups
- 12 Slam Balls
Time cap = 10 minutes

Strength
Push Press:
- 1-1-1-1-1

Conditioning
5 Rounds for time:
- 6 Power Cleans (Rx 135#/95#)
- 12 Burpees over Bar
Time cap = 10 minutes

Core
2-3 Sets:
- 10 Leg Raises
- 20 Block Taps
- 30 seconds Bicycles

Strength
Strict Pull-ups:
- 5-5-5-5-5

Conditioning
27-21-15-9:
- Thrusters (Rx: 95#/65#)
- Burpees over Bar
Time cap = 15 minutes

Core
2 Sets:
- 20 Crunches
- 10 Leg Raises
- 40 Heel Taps

Conditioning
4 Rounds for time:
- 400m Run
- 30 Walking Lunges
- 20 Dumbbell Snatches (Rx: 35#/25#)
- 10 Pull-ups
Time cap = 22 minutes

Core
3 Sets:
- 30 Clam Crunches
- 20 Toe Touches
- 10 Leg Raises

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

Skill
Pistol Practice

Conditioning
”Isabel”
For time:
- 30 Snatches (Rx: 135#/95#)

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