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

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

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

Conditioning
25 minute AMRAP:
- 20/16 Calorie Row
- 10 Power Cleans (135/95)
- 10 Front Squats (135/95)
- 10 Push Jerks (135/95)
- 200m Run
- 2 Rope Climbs

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 60%
- 2x2 @ 65%
- 2x2 @ 70%

Conditioning
4 Rounds for time:
- 2 Rope Climbs
- 20 Wall Balls
- 20 Abmat Sit-ups
- 200m run

Focus Movement = Rope Climb

Conditioning
30 minute AMRAP:
- 3 Rope Climbs
- 15 Calorie Row
- 15 Bar Facing Burpees
- 30 Abmat Sit-ups
- 6 Squat Clean & Jerks (175/125)
- 15 Calorie Row
- 15 Hollow Rocks
- 30 Walking Lunges
- 200m Run

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Walking Lunges
- 10 Dumbbell Reverse Flys
- 0:20 L-Sit Hold

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

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 15 Bar Facing Burpees
- 15 Front Squats (95/65)
- 75 Double Unders

Focus Movement = Rope Climb

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
- 10 Windmills (each side)
- 20 Lunges
- 10 V-ups

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

Conditioning
For time:
- 50/40 Calorie Row
- 6 Rope Climbs
- 20 Power Clean & Jerks (135/95)
- 40 Weighted Step-ups (25/20)

Focus Movement = Rope Climb

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 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
2 Sets:
- 10 Deadlifts
- 10 Upright Rows
- 5 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Use an empty barbell for all movements

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 82%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Medicine Ball Cleans
- 15 Burpees

Focus Movement = Rope Climb

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
- 10 Glute Bridges
- 15 Jump Squats
- 20 Band Pull Aparts

Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 85%

Conditioning
4 Rounds for time:
- 20 Wall Balls
- 10 Hang Power Cleans (115/80)
- 2 Rope Climbs

Focus Movement = Rope Climb

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:
- 5 Burpees
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-sit Hold

Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 5 sets
- 5x(1+2+1) @ 70% of 1RM Clean

Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run

Focus Movement = Rope Climb

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
- 20 Glute Bridges
- 5-8 Strict Chin-ups
- 10 Single Leg Romanian Deadlifts (each side)

Strength
Back Squat:
- Every 3:00 x 5 sets
- 5x10 @ 60%

Conditioning
4 Rounds for time:
- 200m Run
- 2 Rope Climbs
- 10 Power Cleans (115/80)

Focus Movement = Rope Climbs

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:
- 1:00 Row
- 10 Cossack Squats (each side)
- 10 Banded Front Squats
- 20 Russian Twists

Strength
Back Squat:
- Every 1:30 x 7 sets
- 7x5 @ 65%

Conditioning
3 Rounds for time:
- 20 Dumbbell Floor Presses (45/30)
- 20 Step-ups
- 3 Rope Climbs

Focus Movement = Rope Climbs

Conditioning
25 minute AMRAP:
- 15 Deadlifts (135/95)
- 2 Rope Climbes
- 20 Step-ups
- 10 Shoulders to Overhead (135/95)
- 25 Air Squats
- 20 Hand Release Push-ups

Warm-up
5 minutes for quality:
- 100m Run
- 10 Bulgarian Split Squats (each side)
- 10 Strict Burpees
- 0:30 Hollow Hold

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Russian Kettlebell Swings (55/35)
- 15 Sit-ups
- 200m Run

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Single Leg Dumbbell Romanian Deadlifts (each side)
- 16 Star Fish Crunches

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%

Conditioning
4 Rounds for time:
- 400m Run
- 12 Power Snatches (95/65)
- 3 Rope Climbs

Conditioning
25 minute AMRAP:
- 15/11 Calorie Row
- 10 Power Cleans
- 10 Front Squats
- 10 Push Jerks
- 200m Run
- 2 Rope Climbs

Strength
Push Press:
- 3x1
- Same weight for all 3 sets

Conditioning
4 Rounds for time:
- 2 Rope Climbs
- Ball Slams (10, 15, 20, 25)
- Run (200m, 300m, 400m, 500m)
Increase the Ball Slams by 5 and the Run by 100m each round. The Rope Climbs stay the same.

Strength
Strict Press:
- 3-3-3-3-3
- Increase weight each set

Conditioning
6 Rounds for time:
- 1 Rope Climb
- 15 Wall Balls
- 15 Burpees

Core
3 Sets:
- 75 seconds Plank
- 1 minute Rest