Strength
Clean + Front Squat
Take 10 minutes to build into a challenging complex:
1 Squat Clean + 1 Front Squat

Conditioning
AMRAP in 14 Minutes:
• 21 Power Clean & Jerks (#95/65)
• 21 Front Squats
• 21 Pull-ups

A)
Tabata (8 Rounds of 20 seconds On / 10 seconds Off):
• Ball Slams
• Jumping Lunges
• Side Shuffles
• Push-ups

Complete the Tabata rounds in exercise order:
20 seconds of Ball Slams, 10 second rest; 20 seconds of Lunges, 10 second rest; etc.
Scored by total reps.

B)
Every 6 Minutes for 18 Minutes:
750m/700m Row
20 V-ups

Strength
Deadlift [Video]
Take 10 minutes to find a challenging 1rep Deadlift.

Conditioning
7 Rounds For Time:
• 30 Double Unders
• 12 Deadlifts (#75/55 Rx; #95/65 Rx+)
• 9 Hang Power Snatch
• 6 Bar Facing Burpees

Distanced Partner Workout
AMRAP in 5 Minutes:
• 10/7 Bike or Ski Calories
• 7 Kettlebell Taters
• 10 Push-ups

AMRAP in 5 Minutes:
Turf Length Running

AMRAP in 5 Minutes:
• 10/7 Bike or Ski Calories
• 7 Single KB Push Press
• 10 Air Squats

AMRAP in 5 Minutes:
Turf Length Running

For Total Time:
1000m Row
50 Mountain Climbers
25 Plate Ground to Overhead
25 Single Arm KB Squats

750m Row
40 Mountain Climbers
20 Plate Ground to Overhead
20 Single Arm KB Squats

500m Row
30 Mountain Climbers
15 Plate Ground to Overhead
15 Single Arm KB Squats

250m Row
20 Mountain Climbers
10 Plate Ground to Overhead
10 Single Arm KB Squats

Strength
Take 10 minutes to work on the following Snatch Complex:
1 Power Snatch + 1 Squat Snatch + 2 Overhead Squats

Conditioning
Every 4 minutes for 16 minutes:
15/12 Bike Calories
10 Hang Power Snatch (#95/65)
10 Lateral Barbell Burpees

AMRAP in 35 Minutes:
• 21 Wall Ball Shots (#20/14)
• 21 Jumping Lunges
• 21 Ball Slams
• 21 V-ups
• 21 Box Jumps (24”/20”)
• 21 Ski Calories

Strength
Power Clean + Squat Clean + Split Jerk
Take 10 minutes to build to a challenging Clean & Jerk complex.

Conditioning
7 Rounds For Time:
• 12/10 Bike Calories
• 7 Deadlifts (#225/155)
• 7 Pull-ups

* 16 Minute Time Cap. Add 1 second for every rep not completed to your total time.

AMRAP in 35 Minutes:
• 1000m Row
• 35 Kettlebell Swings (#55/35)
• 50 Sit-ups
• 100 Double Unders
• 50 Sit-ups
• 35 Kettlebell Swings
• 1000m Ski

Each 100m = 1 rep

Strength
Squat Clean + Split Jerk
Take 10 minutes to build to a challenging Clean & Jerk.

Conditioning
AMRAP in 17 Minutes:
• 27 Calorie Row
• 21 Burpee Box Jump Overs (24"/20")
• 15 Thrusters (#95/65)
• 9 Pull-ups (C2B for Rx+)