Skill
Pistol Squats:
- Every 2:00 x 5 sets
- 5x5 (each side)
- Scale as needed

Accessory
4 sets:
- 12 Romanian Deadlifts
- 12 Ring Hamstring Curls
- 20 Dumbbell Glute Bridges
- 10 Strict Pull-ups

Skill
Pistol Squats:
- Every 2:00 x 5 sets
- 5x5 (each side)
- Scale as needed

Accessory
4 sets:
- 10 Romanian Deadlifts
- 10 Ring Hamstring Curls
- 15 Dumbbell Glute Bridges
- 8 Strict Pull-ups

Accessory #1
3 Sets:
- 12 Barbell/Dumbbell Bench/Floor Presses
- 15 Forearm Curls (each side)
- 10 Single Leg Romanian Deadlifts (each side)
- 20 Starfish Crunches

Accessory #2
3 Sets:
- 12 Single Arm Bent Over Rows (each side)
- 15 Single Arm Banded Tricep Push-downs (each side)
- 15 Goblet Squats
- 1:00 Plank

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

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Banded Tricep Push-downs
- 10 Single Leg Romanian Deadlifts (each side)
- 15 V-ups

Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Rear Delt Flys
- 10 Step Back Lunges (each side)
- 20 Side Plank Hip Touches (each side)

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:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 5 Single Arm Kneeling Dumbbell Presses (each side)
- 0:20 L-Sit Hold

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 55% of 1RM Conventional Deadlift

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Goblet Squats (45/30)
- 15 Hand Release Push-ups

Focus Movement = Goblet Squats

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
- 5 Windmills (each side)
- 16 Star Fish Crunches

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 50% of 1RM Conventional Deadlift

Conditioning
15 minute AMRAP:
- 15 Hand Release Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Step-ups
- 250m/200m Row

Focus Movement = Kettlebell Swings

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Knee Tucks
- 1:00 Wall Sit

Accessory #2
3 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 Plank

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Medicine Ball Hamstring Curls
- 10 Single Arm Kneeling Dumbbell Press (each side)
- 5 Dead bugs (each side)

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 45% of 1RM Deadlift

Conditioning
6 Rounds for time:
- 12 Hand Release Push-ups
- 15 Wall Balls
- 200m Run

Focus Movement = Wall Balls

Accessory
3 Sets:
- 15 Bicep Curls
- 15 Dumbbell Romanian Deadlifts
- 1 minute Plank

Conditioning
20 minute AMRAP:
- 8 Clean & Jerks (135/95)
- 10 Burpees over Bar
- 12 Dumbbell Step-ups (20/15)
- 1 minute Calorie Row
Score = Total Calories

Accessory
3 Sets:
- 10 Single Leg Romanian Deadlifts (each leg)
- 15 Dumbbell Bent Over Rows
- 1 minute Plank

Conditioning
3 Rounds:
- 1 minute of Max Double Unders
- Rest 30 seconds
- 1 minute of Max Situps
- Rest 30 seconds
- 1 minute of Max Calorie Row
- Rest 30 seconds
- 1 minute of Max Burpees
- Rest 90 seconds
Score each movement separately

Accessory
3 Sets:
- 10 Single Leg Romanian Deadlift (each side)
- 10 Single Arm Strict Press (each side)
- 10 Banded Side Steps (each side)
- 20 Dumbbell Bent Over Rows

Conditioning
"Isabel"
For time:
- 30 Snatches (135/95)

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 2 Laps Sled Push

Accessory #2
3 Sets:
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Bench Press

Accessory #3
3 Sets:
- 100m Farmers Carry
- 1 minute Calorie Row

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 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)
- 30 seconds Hollow Hold
- 1 minute Jump Rope

Accessory #2
3 Sets:
- 15 Dumbbell Bench Press
- 15 Weighted Step-ups (each side)
- 1 minute Plank
- 1 minute Calorie Row

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)
- 1 minute Jump Rope

Accessory #2
3 Sets:
- 20 Dumbbell Floor Press
- 10 Weighted Step Back Lunges (each side)
- 1 minute Calorie Row

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

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 Single Leg Romanian Deadlift (each side)
- 15 Dumbbell Strict Press
- 1 minute Jump Rope

Accessory #2
3 Sets:
- 10 Weighted Step Back Lunges (each side)
- 15 Dumbbell Bent Over Rows
- 1 minute Battle Ropes

Core
2-3 Sets:
- 20 Crunches
- 20 Heel Taps
- 20 Dead Bugs
- 1 minute Plank

Accessory #1
3 Sets:
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Bench Press
- 15 Toes to Rings

Accessory #2
3 Sets:
- 15 Dumbbell Pause Squats
- 15 Dumbbell Bicep Curls
- 2 Laps Sled Push

Accessory #3
- 400m Farmers Carry

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)

Accessory #2
3 Sets:
- 10 Dumbbell Bench Press
- 2 Laps Sled Push

Core
2-3 Sets:
- 20 Crunches
- 20 Dead Bugs
- 1 minute Plank