Strength
Front Squat:
5-5-5-5-5

Conditioning
”Jack”
20 Minute AMRAP:
- 10 Push Presses (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 10 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 10 Box Jumps (Rx: 24”/20”, L2: 20”/16”)

Strength
Snatch Complex:
- 1 Pull + 1 Snatch + 1 Overhead Squat
- Technique Work

Conditioning
15 Minute AMRAP:
- 5 Power Cleans (Rx+: 155#/110#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 10 Hand Release Push-ups (L2: Knees)
- 20 Calorie Row

Partner WOD
For time:
- 100 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 90 Burpees
- 80 Deadlifts (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 70 Pull-ups (L2: Band)
- 60 Push Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 1 Mile Run
Split all reps evenly. Run together.

Strength
Strict Press:
5-5-3-3-1-1

Conditioning
For time:
- 500m Row
- 30 Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 500m Row
- 40 Walking Lunges
- 500m Row
- 50 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)

Strength
Front Squat:
- 5x3 @ 80%

Conditioning
20 Minute AMRAP:
- 10 Push-ups (L2: Knees)
- 15 Air Squats
- 20 Sit-ups
- 200m Run

Conditioning #1
7 Rounds for time:
- 7 Power Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#35#)
- 7 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#35#)
- 7 Bar Facing Burpees

Conditioning #2
For distance:
- 7 Minute Row

Strength
Back Squat:
- 5-5-5-5-5

Conditioning
15 Minute EMOM:
- 2 Power Snatches (Rx: 95#/65#, L2: 80#/50#, L2: 65#/35#)
- 8 Russian Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)

Conditioning
4 Rounds for time:
- 20 Burpee Box Jump Overs (Rx: 24”/20”, L2: 20”/16”)
- 500m Row
- 6 Ring Dips (L2: Band, L3: Box)

Core
3 Rounds:
- 1 Minute Plank
- 30 Second Hollow Hold
- 30 Second Superman

Partner WOD
20 Minute AMRAP:
- 20 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 20 Burpees
- 200m Run
*Split all reps evenly. Run together.

Core
- Accumulate 5 minutes of Plank at your own pace.

Strength
Pause Back Squat
- 5x5

Conditioning
50-35-20 reps for time:
- Calorie Row
- Push-ups (L2: Knees)
- Abmat Sit-ups
Time cap = 21 minutes

Strength
10 Minute EMOM:
- 2 Squat Cleans

Conditioning
21-15-9 reps for time:
- Front Squat (Rx: 115#/80#, L2: 95#/65#, L3: 80#/50#)
- Calorie Row
- Burpees

Skill
- Pistol Squat Practice/Progressions

Conditioning
6 Rounds for time:
- 5 Power Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 10 Toes to Bar (L2: Knee Raises, L3: Clam Crunches)
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 200m Run

Strength
Deadlift:
- 1x2 @ 90%
- 4x3 @ 70%

Conditioning
27-21-15-9 for time:
- Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- Calorie Row

Strength
Strict Press:
- 5-5-5-5-5

Conditioning
18 Minute EMOM:
- 1 Bear Complex
Suggested weights: 115#/75#
Scale up or down from this weight depending on difficulty.

Partner WOD
For time:
- 1000m Row
- 50 Dumbbell Hang Squat Cleans (Rx: 45#/30#, L2: 35#/20#, L3: 25#/10#)
- 70 Burpee Box Jump Overs (20” for all)
- 90 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 1000m Row
One person working at a time. Split all reps evenly.

Strength
Pause Front Squat:
- 5-5-5-5-5
- 50%-55%-60%-65%-70%

Conditioning
4 Rounds for time:
- 400m run
- 15 Burpees
- 20 Abmat Sit-ups

Strength
Squat Snatch:
- 3-2-2-2-1
- 60%-70%-75%-80%-85%

Conditioning
”Nancy”
5 rounds for time:
- 400m Run
- 15 Overhead Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

Skill
Handstand/Handstand Walk Practice

Conditioning
“Dirty Thirty”
For Time:
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 30 Lunges
- 30 Knees-to-Elbows (L2: Clam Crunches)
- 30 Push Press (Rx: 45#/35#, L2: 35#/25#)
- 30 Supermans
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Burpees
- 30 Double Unders (L2: 75 Singles)

Strength
Deadlift:
- 2-2-2-2-2-2

Conditioning
For time:
- 50 Calorie Row
- 10 Wall Balls
- 40 Calorie Row
- 20 Wall Balls
- 30 Calorie Row
- 30 Wall Balls
- 20 Calorie Row
- 40 Wall Balls
- 10 Calorie Row
- 50 Wall Balls
Wall Balls: (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)

Strength
Snatch Practice/Technique work:
- Power/Squat
- High Hang/Low Hang/Ground

Conditioning
“Fran”
21-15-9 for time:
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- Pull-ups (L2: Band)