Strength Back Squats -Up to a heavy single for the day -Drop and do one heavy set of 8-12 reps! Conditioning 3 Rounds 30 Burpee 100 Double Unders Cap. 10 minutes Rest 5 Minutes 3 Rounds 30 Wall Ball 9-7 10 Bar Muscle Ups cap. 10 minutes    

Strength 1- Deadlifts 3 x 7 Reps *Re-set at the bottom of each rep so you are pulling from a dead stop. Work up in weight each set, getting 3 good heavy sets in! 2- Power Clean ( 80% of 1RM power clean ) For 5 Minutes 1 Rep Every 0:15 seconds *Rest 2 Minutes…

Strength Snatch Doubles -Work up to a heavy double for the day Conditioning 5 Rounds for time 10 Handstand Push ups 20 GHD Sit Ups 3 Rope Climbs 40 Double Unders Time Cap. 25 Minutes

Strength Back Squat Triples Work up to a heavy Triple for the day! ( 4 heavy sets ) Conditioning Partner AMRAP’s AMRAP 10 min. 15 Calorie Row 15 Pull Ups Rest. 5 min. AMRAP 10 min. 20 Wall Ball ( 9 – 7 ) 20 Push Press ( 40 – 25 ) Strength Accessory Bent…

Strength Squat Clean Triples Work up to a heavy Triple for the day!(4 heavy sets) Conditioning 2-4-6-8-10 reps for time; Muscle Ups Power Clean and Jerk 70 – 40 Time cap. 15 minutes Strength Accessory 3 Rounds 40 GHD Sit Ups 12 Strict Deficit HSPU 8-4    

Strength Back Squat Death 30 Reps 80 – 40 20 Reps 95 – 50 10 Reps 110 – 60 Conditioning 5 Rounds for time 21 Bar Touch Burpee 15 Toes to Bar 9 Power Snatch 50 -30 time cap. 20 minutes

Strength Deadlifts 4 x 4 Reps (Done as singles) *Work up in weight each set, 4 tough sets for the day and be done! Clean and Jerk Doubles *3 good heavy sets . Conditioning For Time 2-4-6-8-10 Reps Clean and Jerk 70-40 50 Double Unders Before each set! Time Cap. 10 minutes Strength Accessory Dumbell…

Strength Front Squat Doubles *Working up to a heavy double for the day Conditioning As a team of 2 for time: 200 Calorie Row ( alt. 20’s ) 80 Muscle Ups ( alt. 4’s ) Accessory 30-20-10 Pistols 3-2-1 Legless rope climb

Snatch 5 x 1 rep @ 85% 3 x 1 rep @ 90% Conditioning 3 Rounds For Time 30 Power Snatch 40-25 20 HSPU Cap. 18 minutes Strength Accessory Dumbell Strict Press 3 x 10 Reps    

Strength Back Squat Doubles 6 x 2 reps *Started at 80% of  1 Rep max. then climb ! Conditioning With a Partner For Time: 20-16-12-8-4 Squat Cleans 80-40 40-32-24-16-8 Bar Facing Burpee 80-64-48-32-16 GHD Sit Ups Cap. 35 min    

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