Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 200m Run
- 10 Cossack Squats (each side)
- 10 Pallof Presses (each side)
- 15 PVC Overhead Squats
- 20 Dead Bugs

Strength
Pause Overhead Squat:
- 5x5 @ 60-70%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 21 Wall Balls
- 15 Burpees
- 9 Toes to Bar
- 100m Farmers Carry (55/35)

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 10 Burpees
- 15 Banded Good Mornings
- 10 Kettlebell Bottom Up Presses (each side)
- 15 Band Pull Aparts
- 0:30 Hollow Hold

Strength
Bent Over Row:
- 2x5 @ 75%
- 3x5 @ 80%
- Rest 1:30 Between Sets

Conditioning
19 minute EMOM:
- 1st minute = Power Clean & Jerks (115/80)
- 2nd minute = Step-ups
- 3rd minute = Calorie Row
- 4th minute = Rest

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 15/12 Calorie Row
- 10 Inchworms
- 20 Banded Side Steps
- 10 Strict Ring Dips
- 20 Flutter Kicks

Strength
Back Squat:
- 5x5 @ 80%
- Rest 2:00 Between Sets

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 20 Sit-ups
- 20 Dumbbell Snatches (50/35)
- 400m Run
Time cap = 18 minutes

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 200m Run
- 15 Dumbbell Bent Over Rows
- 10 Step-ups (each side)
- 10 Sots Presses
- 1:00 Plank

Strength
Split Jerk:
- 5x3 @ 70-80%
- Rest 1:30 Between Sets

Conditioning
7 Rounds for time:
- 10 Thrusters (95/65)
- 10 Bar Facing Burpees

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 15/12 Calorie Row
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
- 10 PVC Overhead Squats

Strength
Hang Squat Clean:
- Every 1:30 x 6 sets
- 2x3 @ 65%
- 2x2 @ 75%
- 2x1 @ 85%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Air Squats
- 50 Double Unders
- 10 Push-ups
- 20 Lunges
- 250m/200m Row

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 15/12 Calorie Row
- 10 Kip Swings
- 20 Banded Side Steps
- 10 PVC Overhead Squats
- 0:45 High Plank Shoulder Taps

Conditioning
5 Rounds for time:
- 10 Devil Presses (45/30)
- 20 Box Jumps/Step-ups
- 10 Toes to Bar
- 30/24 Calorie Row
Time cap = 30 minutes

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 200m Run
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Scap Pull-ups
- 15 V-ups

Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 400m Run

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 20/16 Calorie Row
- 5 Inchworms
- 15 Goblet Squats
- 15 Dumbbell Z Presses
- 5 Renegade Rows (each side)

Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 75%

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Push Jerks (115/80)
- 20 Abmat Sit-ups
- 500m/400m Row

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
2 Sets:
- 10 Burpees
- 10 Sots Presses
- 10 Kip Swings
- 10 Banded Side Steps (each side)

Accessory #1
4 Sets:
- 10 Barbell Good Mornings
- 15 Dumbbell Bench/Floor Presses
- 50m Suitcase Carry (each side)

Accessory #2
4 Sets:
- 10 Weighted Step Back Lunges (each side)
- 15 Barbell Bicep Curls
- 1:00-1:30 Plank

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 200m Run
- 5 Inchworms
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 0:30 Side Plank (each side)

Strength
Push Press:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+

Conditioning
16 minute AMRAP:
- 20 Step-ups
- 15 Burpees
- 10 Pull-ups
- 200m Run

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 250m/200m Row
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Sots Presses
- 20 Band Pull Aparts
- 0:30 L-Sit Hold

Strength
Deadlift:
- 5x4 @ 80%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)

Conditioning
5 Rounds for time:
- 20 Wall Balls
- 20/16 Calorie Row

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 10 Inchworms
- 15 PVC Overhead Squats
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 20 Dead Bugs

Conditioning
8 minute AMRAP:
- 15 Dumbbell Front Squats (35/25)
- 15 Push-ups
- 250m/200m Row
Rest 2:00
8 minute AMRAP:
- 15 Dumbbell Push Presses (35/25)
- 15 Box Jumps/16 Step-ups
- 250m/200m Row
Rest 2:00
8 minute AMRAP:
- 15 Dumbbell Thrusters (35/25)
- 15 Sit-ups
- 250m/200m Row

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 200m Run
- 10 Cossack Squats (each side)
- 10 Single Arm Dumbbell Upright Rows
- 20 Air Squats
- 15 Kip Swings

Strength
Back Squat:
- 3x5 @ 75%
- 3x5 @ 80%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 100m Farmers Carry (55/35)

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 10 Burpees
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 10 Inchworms
- 1:00 Wall Sit

Strength
Strict Press:
- 4x6 @ 70%
- Rest 2:00 Between Sets

Accessory
3-4 Sets:
- 10 Weighted Step-ups (each side)
- 15 Skull Crushers
- 15 Banded Side Steps (each side)
- 15 V-ups

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 12/10 Calorie Row
- 10 Cossack Squats (each side)
- 10 Dumbbell Single Arm Upright Rows (each side)
- 10 Goblet Squats
- 1:00 Plank

Strength
5 Sets:
- 8 Barbell Romanian Deadlifts (increasing weight each set)
- 6 Strict Pull-ups (add weight or use bands if needed)

Conditioning
15-25-35-25-15 reps for time:
- Wall Balls
200m Run after each round

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 200m Run
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 10 Sots Presses
- 0:30 Hollow Hold

Skill
Turkish Get-up:
- 5x2 (each side)

Conditioning
16 minute AMRAP:
- 10 Hang Power Cleans (95/65)
- 10 Push Jerks (95/65)
- 20 Sit-ups
- 30/24 Calorie Row

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 12/10 Calorie Row
- 10 Goblet Squats
- 10 Single Arm Dumbbell Strict Presses (each side)
- 16 Heel Overs
- 0:30 Side Plank (each side)

Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 3x5 @ 75%

Conditioning
5 Rounds for time:
- 10 Deadlifts (185/135)
- 10 Ring Dips
- 10 Bar Facing Burpees

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 400m Run
- 10 Inchworms
- 15 Kip Swings
- 15 Step Back Lunges (each side)
- 10 Sots Presses
- 0:30 Hollow Hold

Conditioning
25 minute AMRAP:
- 10 Pull-ups
- 10 Ground to Overhead (95/65)
- 15 Hollow Rocks
- 20 Wall Balls
- 500m/400m Row

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 20/16 Calorie Row
- 10 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 1:00 Plank

Skill
Double Unders:
Unbroken Double Under Attempts
- 3 x Max Unbroken Double Unders
- Rest 2:00 Between Sets
3 Sets:
- 20 Tibialis Raises
- 1:00 Dead Hang Hold

Conditioning
21-15-9 reps for time:
- Overhead Squats (75/50)
- Bar Facing Burpees
500m/400m Row after each round

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 10 Sprawls
- 15 Single Leg Glute Bridges (each side)
- 15 Clam Shells (each side)
- 10 Sots Presses
- 0:30 Side Plank (each side)

Strength
Back Squat:
- 3x4 @ 75%
- 3x4 @ 80%
- Rest 2:00 Between Sets

Conditioning
7 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Russian Kettlebell Swings (55/35)
- 100m Run
Rest 2:00
7 minute AMRAP:
- 10 Shoulders to Overhead (115/80)
- 20 Sit-ups
- 100m Run

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 12/10 Calorie Row
- 10 Inchworms
- 20 Plate Hops
- 10 Pallof Presses (each side)
- 20 Band Pull Aparts

Strength
Bent Over Row:
- 5x5 @ 75%
- Rest 1:30 Between Sets

Conditioning
15 minute AMRAP:
- 10 Chest to Bar Pull-ups
- 15 Hand Release Push-ups
- 20 Box Jumps/Step-ups
- 100m Farmers Carry (55/35)

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 200m Run
- 10 Suitcase Deadlifts (each side)
- 10 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold

Strength
Snatch Balance:
- 5x5 @ Light Weight
- Rest 2:00 Between Sets

Conditioning
9 minute EMOM:
- 1st minute = Calorie Row
- 2nd minute = Burpees
- 3rd minute = Rest
Then, 3 Rounds for time:
- 20 Dumbbell Snatches (45/35)
- 20 Goblet Squats (45/35)
Start the "for time" portion immediately after the final minute of rest in the EMOM

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 15/12 Calorie Row
- 10 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups

Strength
Split Jerk:
- 5x3 @ 65-75%
- Rest 1:30 Between Sets

Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Dumbbell Front Rack Lunges (35/25)
- 30 Sit-ups
- 400m Run

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
2 Sets:
- 1:00 Row
- 10 Sprawls
- 10 PVC Overhead Squats
- 20 Dead Bugs

Conditioning
8 Rounds for time:
- 10 Thrusters (75/50)
- 10 Push-ups
- 10/8 Calorie Row
- 100m Farmers Carry (55/35)
Time cap = 28 minutes

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 10 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 15 Kip Swings

Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 3x5 @ 70%
- 2x5 @ 75%

Conditioning
2 Rounds for time:
- 15 Power Cleans (115/80)
- 200m Run
- 15 Shoulders to Overhead (115/80)
- 200m Run
- 30 Sit-ups
- 200m Run

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 20/16 Calorie Row
- 15 Banded Good Mornings
- 10 Pallof Presses (each side)
- 0:30 Hollow Hold
- 1:00 Plank

Strength
Snatch Grip Deadlift:
- 5x5 @ Moderate Weight

Conditioning
For time:
Buy-in = 500m/400m Row
Then, 4 Rounds of:
- 12 Pull-ups
- 12 Burpees
- 24 Walking Lunges
Buy-out = 500m/400m Row

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 200m Run
- 10 Single Arm Dumbbell Upright Rows (each side)
- 5 Inchworms
- 20 Banded Face Pulls
- 10 Sots Presses

Strength
Strict Press:
- 5x5 @ 75%
- Rest 2:00 Between Sets

Conditioning
5 Round for time:
- Toes to Bar (3, 6, 9, 12, 15)
- Wall Balls (6, 12, 18, 24, 30)
- Run (100m, 200m, 300m, 400m, 500m)
Increase the Toes to Bar by 3, the Wall Balls by 6, and the Run by 100m each round
Time cap = 18 minutes

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 10 Burpees
- 20 Band Pull Aparts
- 20 Banded Front Squats
- 20 Glute Bridges
- 0:30 Hollow Hold

Strength
Back Squat:
- 3x3 @ 75%
- 3x3 @ 80%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 10 Devil Presses (35/25)
- 20 Box Jumps/Step-ups
- 30/24 Calorie Row

Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)

Warm-up
- 20/16 Calorie Row
- 20 Walking Lunges
- 10 Single Leg Glute Bridges (each side)
- 20 High Plank Shoulder Taps
- 20 Band Pull Aparts

Strength
5 Sets:
- 8 Barbell Romanian Deadlifts (increasing weight each set)
- 6 Strict Pull-ups (add weight or use bands if needed)

Accessory
3 Sets:
- 20 Calf Raises
- 20 Dumbbell Skull Crushers
- 15 V-ups
- 1:00 Wall Sit
- 1:00 Plank

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 20/16 Calorie Row
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 10 PVC Overhead Squats
- 0:30 Hollow Hold

Conditioning
5 Rounds for time:
- 10 Overhead Squats (95/65)
- 10 Bar Facing Burpees
- 20 Sit-ups
- 100m Farmers Carry (55/35)
- 250m/200m Row
Time cap = 30 minutes