Strength
Split Jerk [Video]
Take 10 minutes to work on a challenging 1 rep.

Conditioning
7 Rounds For Total Time:
• 12 Bike Calories
• 7 Push Press (#95/65)
• 12 Kettlebell Swings (#55/35)

Rest 1 minute between rounds.

For Time:
1000m Run
100 Sit-ups
800m Run
80 MedBall Cleans (#20/14)
600m Run
60 Ring Rows
400m Run
40 Hand Release Push-ups
200m Run
20 Man Makers (#35/25)

Strength
Front Squat [Video]
Complete 4 sets of 3 reps, Build as you go.
Back Squat [Video]
Complete 3 sets of 3 reps at the same weight as last FS.

Conditioning
AMRAP in 12 Minutes:
• Run 200 meters
• 3 Overhead Squats (#95/65)
• 3 Hang Squat Snatch
• 3 Squat Snatch

Partner Workout
AMRAP in 20 Minutes:
• 10 Pull-ups (Rx+: Muscle-ups)
• 20 DB Push Press (Rx+: HSPU)
• 30 Kettlebell Swings (#55/35 Rx; #70/55 Rx+)
• Run 200m Together

Optional Additional Work
Row or Ski, 100 Calories

Partner Workout
For Time:
3000m Row
200 Wall Ball Shots
300 Double Unders
200 Hand Release Push-ups

* Partition reps any way you choose.

Strength
Deadlift [Video]
Complete 10 sets of 2 Deadlifts.
Use the same weight across all sets.

Conditioning
For Time:
40 Bike Calories
55 Hang Power Snatches (#75/55)
40 Bike Calories

A)
AMRAP in 10 Minutes:
60 Double Unders
20 Bike Calories
60 Double Unders
15 Ski Calories

B)
3 Rounds Of 40 Seconds On / 20 Seconds Off:
DB Burpee Deadlifts
Tuck-up to V-up
DB Back Lunge to Curl
Double Mountain Climbers
Broad Jump to High Knees

C)
500m Row For Time

Strength
Push Press [Video]
Push Jerk [Video]
Split Jerk [Video]

Complete 3 sets of 3 reps at the same weight for each movement.

Conditioning
2 Rounds For Time:
• 20 Hang Power Cleans (#135/95)
• 20 Back Squats
• 20 Pull-ups

A)
AMRAP in 25 Minutes:
• 400m Row
• 50 Double Unders
• 20 Kettlebell Swings (#55/35)
• 10 DB Push-up + DB Rows

(1 Push Up + 2 Rows = 1 rep)

B)
EMOM for 6 Minutes:
• Minute 1 : Plank Hold
• Minute 2 : Max V-ups
• Minute 3 : Max Russian Twists

Strength
Overhead Squat [Video]
Complete 3 sets of 3 reps at the same weight.
Front Squat [Video]
Complete 3 sets of 3 reps at the same weight.
Back Squat [Video]
Complete 3 sets of 3 reps at the same weight.

Conditioning
3 Rounds Of:
AMRAP in 2:30 Minutes:
• 5 Push Press (#95/65)
• 5 Thrusters (#95/65)
• 5 Lateral Barbell Burpees

Rest 1 minute between rounds.