Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 20 Banded Side Steps (each side)
- 20 Candlestick Toe Touches

Accessory #2
3 Sets:
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Banded Side Steps (each side)
- 20 Clam Crunches

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Banded Tricep Pull-downs
- 1:15 Wall Sit
- 1:15 Plank

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Dumbbell Skull Crushers
- 20 Banded Side Step (each side)
- 0:30 Side Plank (each side)

Accessory #2
3 Sets:
- 10 Dumbbell Bench/Floor Press
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank

Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk

Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang

Accessory #1
3 Sets:
- 15 Plate Pinch Bench/Floor Press
- 12 Hammer Bicep Curls
- 15 Rower Hamstring Slides
- 0:30 Hollow Hold

Accessory #2
3-4 Sets:
- 15 Band Pull Aparts
- 12 Dumbbell Side Raises
- 15 Banded Side Steps (each side)
- 0:30 Side Plank (each side)

Strength
Push Press:
- 5x3
- Same weight for all 5 sets

Conditioning
16 minute AMRAP:
- 20 Russian Kettlebell Swings (55/35)
- 20 Weighted Step-ups w/ Single Kettlebell (55/35)
- 20 Ring Rows
- 20 Hollow Rocks
- 20 Ball Slams

Accessory
3 Sets:
- 20 Banded Side Steps (each side)
- 20 Band Pull-aparts
- 1 minute Plank

Conditioning
For time:
2 Rounds:
- 15 Ball Slams
- 20 Push Press (115/80)
- 400m Run
Then, 2 Rounds:
- 15 Ball Slams
- 20 Front Squats (115/80)
- 400m Run

Accessory
3 Sets:
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
19 minute EMOM:
1st minute = 20 Box Jumps
2nd minute = 20 Dumbbell Snatches (50/35)
3rd minute = 20 Clam Crunches
4th minute = 20 Ball Slams (20/14)
5th minute = Rest

Accessory
3 Sets:
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 20 Sit-ups

Conditioning
”DT”
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)

Accessory
3 Sets:
- 20 Banded Side Steps (each side)
- 20 Dumbbell Bent Over Rows
- 1 minute Plank

Conditioning
”DT”
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)

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 Bench/Floor Press
- 15 Banded Side Steps (each side)

Accessory #3
3 Sets:
- 10 Calorie Row
- 1 minute Plank
- 1 minute Wall Sit

Strength
Pull-up Negatives:
- 3x5
Dead Hang:
- 4x40 seconds (Rest 30 seconds between sets)
Dumbbell Bent Over Row:
- 3x12

Accessory #1
3 Sets:
- 15 Banded Side Steps (each side)
- 15 Negative Push-ups

Accessory #2
3 Sets:
- 1 minute Wall Sit
- 1 minute Plank
- 1 minute Calorie Row

Strength
Deadlift:
- 3-3-3-3-3

Conditioning
For time:
5 Rounds:
- 6 Pull-ups
- 12 Wall Balls
- 18 Clam Crunches
Buy-out = 36 Burpees
Time cap = 12 minutes

Accessory
2 Sets:
- 20 Banded Side Steps (each side)
- 1 minute Plank