Accessory
3 Sets:
- 1 minute Battle Ropes
- 1 minute Sled Push
- 1 minute Plank
- 1 minute Wall Sit

Conditioning
10 minute AMRAP:
- 10 Power Snatches (95/65)
- 10 Dumbbell Step-ups (20/15)
- 10 Calorie Row
*Rest 3 minutes*
10 minute AMRAP:
- 10 Power Cleans (135/95)
- 10 Toes to Bar
- 10 Calorie Row
Score each AMRAP separately

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 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

Conditioning #1
12 minute EMOM:
- 1st minute = Battle Ropes
- 2nd minute = Sled Push
- 3rd minute = Sprawls
- 4th minute = Calorie Row
- 5th minute = Wall Sit
- 6th minute = Plank

5 minutes Rest

Conditioning #2
10-9-8-7-6-5-4-3-2-1 for time:
- Push Press (95/65)
- Front Squat (95/65)
- 100m Run
Time cap = 15 minutes
Decrease the Push Press and Front Squat by 1 rep each round. 100m Run stays the same.

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:
- 20 Goblet Squats
- 1 minute Battle Ropes

Accessory #2
3 Sets:
- 20 Ring Rows
- 2 Laps Sled Push

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

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:
- 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

Strength
Eccentric Pull-ups:
- 4x5 (Lower yourself to a count of 3 to 5 seconds)
Dead Hang:
- 4x30 seconds (Rest 30 seconds between sets)
Dumbbell Bent Over Row:
- 3x12

Accessory #1
3 Sets:
- 2 Laps Sled Push
- 15 Contralateral Weighted Step-ups

Accessory #2
3 Sets:
- Rower Sprint (30s, 45s, 60s)
- 100m Farmers Carry