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
- 20 Band Pull Aparts
- 15 Goblet Squats
- 1:00 High Plank Shoulder Taps
- 1:00 Wall Sit

Accessory #1
3 Sets:
- 8 Barbell Bent Over Rows
- 12 Skull Crushers
- 10 Weighted Step Back Lunges (each side)
- 15 Weighted Candlestick Toe Touches

Accessory #2
3 Sets:
- 12 Dumbbell Floor Presses
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 30 Flutter Kicks

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
- 20 Banded Good Mornings
- 10 Sprawls
- 20 Banded Side Steps
- 10 Banded Face Pulls

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 50%

Conditioning
15 minute AMRAP:
- 15 Hand Release Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Step-ups
- 250m/200m Row

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
- 20 Lunges
- 15 Rear Delt Flys
- 10 Thrusters w/ Empty Barbell
- 0:20 L-Sit

Strength
Hang Squat Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(1+1) @ 80%

Conditioning
4 Rounds for time:
- 25 Wall Balls
- 7 Deadlifts @ 60% of 1RM
- 7 Burpees

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
- 10 Inchworms
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Sots Presses
- 15 Sit-ups

Conditioning
28 minute AMRAP:
- 10 Front Squats (95/65)
- 15 Ball Slams
- 10 Push Press (95/65)
- 15 Burpees
- 10 Thrusters (95/65)
- 15 Kettlebell Swings (45/35)
- 400m Run
- 500m/400m Row

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
- 15 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 15 Jump Squats
- 15 Candlestick Toe Touches

Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 85%

Conditioning
4 Rounds for time:
- 20 Wall Balls
- 10 Hang Power Cleans (115/80)
- 2 Rope Climbs

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 Inchworms
- 15 Rear Delt Flies
- 20 Banded Good Mornings
- 15 Sit-ups
- 0:30 Side Plank (each side)

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Dumbbell Romanian Deadlifts
- 15 Skull Crushers
- 0:30 Hollow Hold

Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 20 Calf Raises
- 15 Overhead Dumbbell Tricep Extensions
- 1:00 Plank

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 Burpees
- 15 Sots Presses
- 15 Ring Rows
- 10 Step Back Lunges (each side)

Strength
Snatch Balance:
- Every 2:00 x 5 sets
- 5x5 @ Light Weight

Conditioning
16 minute AMRAP:
- 6 Power Cleans (135/95)
- 15/12 Calorie Row
- 20 Step-ups
- 20 Abmat Sit-ups

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
- 1:00 Row
- 10 Goblet Squats
- 10 Kip Swings
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Step-ups (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 4x5 @ 75%
- 2x3 @ 85%

Conditioning
3 Rounds for time:
- 3 Rounds of "Cindy"
- 6 Power Snatches (95/65)
- 6 Bar Facing Burpees
1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats

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
- 10 Inchworms
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 10 Sots Presses

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x5 @ 55%
- 2x4 @ 65%
- 2x3 @ 70%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 12 Dumbbell Push Presses (50/35)
- 24 Lunges
- 50 Double Unders

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
- 500m/400m Row
- 10 Burpees
- 10 Scap Pull-ups
- 10 Goblet Squats
- 0:30 Side Plank (each side)

Conditioning
25 minute AMRAP:
- 10 Hang Power Snatches (95/65)
- 15 Hand Release Push-ups
- 20 Air Squats
- 25 Sit-ups
- 10 Hang Power Cleans (135/95)
- 15 Pull-ups
- 20 Walking Lunges
- 25 Hollow Rocks
Only use one barbell during the workout. Change weights when needed.

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
- 1:00 Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 15 Single Leg Glute Bridges (each side)
- 20 Heel Overs
- 10 Sots Presses

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 75%

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 30/24 Calorie Row

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
- 10 Tempo Hand Release Push-ups
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Tempo Goblet Squats

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x6 @ 75%
- 3x5 @ 80%

Conditioning
15 minute AMRAP:
- 15 Thrusters (95/65)
- 15 Ring Rows
- 100m Farmers Carry (55/35)
- 400m Run

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
- 20 Cossack Squats
- 20 Band Pull Aparts
- 20 Banded Good Mornings
- 10 Ring Dips

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 75%
- 3x3 @ 85%

Conditioning
16 minute AMRAP:
- 500m/400m Row
- 40 Double Unders
- 20 Abmat Sit-ups
- 10 Handstand Push-ups

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
2 Sets:
- 250m/200m Row
- 10 Burpees
- 10 Thrusters w/ Empty Barbell

Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Dead Hang

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit

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 Single Leg Romanian Deadlifts (each side)
- 15 Ring Rows
- 5 Single Arm Dumbbell Overhead Squats (each side)
- 0:30 Hollow Hold

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x5 @ 75%
- 5 Seated Box Jumps after each set

Conditioning
6 Rounds for time:
- 10 Toes to Bar
- 15 Wall Balls
- 200m Run

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
- 10 Burpees
- 20 Banded Good Mornings
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Goblet Squats
- 10 Kip Swings

Conditioning
25 minute AMRAP:
- 5 Deadlifts (245/175)
- 15 Dumbbell Floor Presses (50/35)
- 25 Wall Balls
- 15 Toes to Bar
- 25 Abmat Sit-ups
- 400m Run

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
- 10 Suitcase Romanian Deadlifts (each side)
- 20 Band Pull Aparts
- 20 Air Squats
- 10 Strict Ring Dips

Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%

Conditioning
15 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 30/24 Calorie Row

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
- 1:00 Row
- 10 Step Back Lunges (each side)
- 10 Push-ups
- 10 Sots Presses
- 10 Hanging Knee Raises

Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x8 @ 65%

Conditioning
4 Rounds for time:
- 6 Chest to Bar Pull-ups
- 12 Thrusters (95/65)
- 24 Sit-ups
- 48 Double Unders

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 Inchworms
- 15 Dumbbell Thrusters
- 15 Ring Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 0:30 Side Plank (each side)

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Single Arm Bottom Up Kettlebell Presses (each side)
- 15 Dumbbell Romanian Deadlifts
- 20 Candlestick Toe Touches

Accessory #2
3-4 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 1:00 Wall Sit
- 1:00 Plank

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
- 1:00 Row
- 15 Jump Squats
- 15 Rear Delt Flys
- 10 Step-ups (each side)
- 1:00 High Plank Shoulder Taps

Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 6 sets
- 6x(1+1+1) @ 70% of 1RM Clean & Jerk

Conditioning
3 Rounds for time:
- 20 Burpees
- 20 Box Jumps/Step-ups
- 5 Power Cleans (155/110)

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
- 10 Sots Press
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 20 Clam Crunches

Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 65%
- 1x8 @ 70%
- 3x6 @ 75%

Conditioning
15 minute AMRAP:
- 400m Run
- 20 Walking Lunges
- 10 Pull-ups

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
- 500m/400m Row
- 20 Banded Good Mornings
- 15 Tempo Push-ups
- 1:00 Wall Sit
- 1:00 Dead Hang

Conditioning
25 minute AMRAP:
- 15 Kettlebell Deadlifts (55/35)
- 20 Burpees
- 25 Air Squats
- 100m Farmers Carry (55/35)
- 200m Run

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
- 15 Barbell Upright Rows
- 20 Walking Lunges
- 16 Starfish Crunches
- 10 Sots Presses

Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 80%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Ball Slams
- 20 Pull-ups
- 20 Step-ups

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
- 20 Air Squats
- 10 Kip Swings
- 10 Step-ups (each side)
- 20 Band Pull Aparts

Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Step Back Lunges (each side)
- 20 Candlestick Toe Touches

Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00-1:30 Plank

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
- 15/12 Calorie Row
- 15 PVC Overhead Squats
- 15 Dumbbell Floor Presses
- 20 Band Pull Aparts
- 20 Tibialis Raises

Strength
Strict Press:
- Every 2:00 x 6 sets
- 1x15 @ 45%
- 1x12 @ 55%
- 1x8 @ 65%
- 3x6 @ 70%

Conditioning
3 Rounds for time:
- 15 Thrusters (75/50)
- 15 Ring Rows
- 30 Abmat Sit-ups
- 60 Double Unders

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 Single Arm Dumbbell Presses (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Sots Presses
- 20 Dead Bugs

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ Moderate Weight

Conditioning
6 Rounds for time:
- 12 Hand Release Push-ups
- 15 Wall Balls
- 200m Run

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
- 20 Banded Side Steps
- 15 Dumbbell Bent Over Rows
- 10 Goblet Squats
- 1:00 High Plank Shoulder Taps

Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x2 @ 80%

Conditioning
16 minute AMRAP:
- 10 Power Cleans (115/80)
- 15 Burpees
- 500m/400m 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 Kip Swings
- 15 Single Leg Glute Bridges (each side)
- 15 Tempo Push-ups
- 10 Step-ups (each side)
- 0:30 Side Plank (each side)

Conditioning
28 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Toes to Bar
- 20 Goblet Squats (55/35)
- 20 Burpees
- 30 Clam Crunches
- 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
- 15/12 Calorie Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 50 Single Unders
- 1:00 Plank

Strength
Power Clean + Power Jerk:
- Every 1:30 x 7 sets
- 7x(2+2) @ 75%

Conditioning
3 Rounds for time:
- 80 Double Unders
- 40 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 Burpees
- 0:30 Dead Hang
- 10 Single Leg Romanian Deadlifts (each side)
- 10 PVC Overhead Squats
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 65%
- 1x8 @ 70%
- 3x6 @ 75%

Conditioning
4 Rounds for time:
- 10 Pull-ups
- 20 Step-ups
- 400m Run