Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 10 Inchworms
- 15 Rear Delt Flies
- 10 Step-ups (each side)
- 15 Sit-ups
- 1:00 High Plank Shoulder Taps

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Close Grip Push-ups
- 20 Weighted Calf Raises
- 0:30-0:45 Hollow Hold

Accessory #2
3 Sets:
- 10 Tempo Dumbbell Floor/Bench Presses
- 15 Barbell Bicep Curls
- 1:00 Weighted Wall Sit
- 1:00 Bar Dead Hang

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 1:00 Row
- 15 Goblet Squats
- 20 Banded Face Pulls
- 20 Banded Side Steps
- 1:00 Dead Hang

Strength
Back Squat:
- Every 1:30 x 6 sets
- 6x5 @ 65%

Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (45/30)
- 35 Abmat Sit-ups
- 500m/400m Row

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 200m Run
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Empty Barbell Strict Presses in Split Stance
- 15 Goblet Squats
- 20 Band Pull Aparts

Strength
Split Jerk:
- Every 2:00 x 6 sets
- 1x3 @ 60%
- 2x3 @ 65%
- 3x3 @ 70%

Conditioning
7 Rounds for time:
- 200m Run
- 3 Power Cleans (155/105)
- 3 Front Squats (155/105)
- 3 Shoulders to Overhead (155/105)

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 200m Run
- 15 Banded Good Mornings
- 10 Scap Pull-ups
- 15 Jump Squats
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 0:30 Side Plank (each side)

Conditioning
25 minute AMRAP:
- 15 Deadlifts (135/95)
- 2 Rope Climbs
- 20 Step-ups
- 10 Shoulders to Overhead (95/65)
- 25 Air Squats
- 20 Hand Release Push-ups

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 15/12 Calorie Row
- 10 Tempo Goblet Squats
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 15 V-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%

Conditioning
15 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 200m Run

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 500m/400m Row
- 10 Inchworms
- 15 Wall Balls
- 20 Band Pull Aparts
- 20 Banded Side Steps

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 12 Overhead Dumbbell Tricep Extensions
- 10 Tempo Barbell Romanian Deadlifts
- 30 Flutter Kicks (total)

Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Dumbbell Skull Crushers
- 10 Weighted Step-ups (each side)
- 1:00 Plank

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 1:00 Row
- 10 PVC Overhead Squats
- 10 Scap Pull-ups
- 1:00 Wall Sit
- 15 Sit-ups

Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x5 @ 60%
- 2x5 @ 65%
- 3x3 @ 70%

Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 20 Walking Lunges
- 20 Hollow Rocks
- 10 Handstand Push-ups

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 200m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Step-ups (each side)
- 10 Sots Presses
- 20 Clam Crunches

Strength
Strict Press:
- 10:00 to complete a 2RM

Conditioning
For time:
- 800m Run
- 50 Wall Balls
- 20 Deadlifts (185/135)
- 50 Wall Balls
- 800m Run
Time cap = 18 minutes

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 1:00 Burpees
- 20 Banded Good Mornings
- 20 Ring Rows
- 10 Tempo Goblet Squats
- 0:30 Hollow Hold

Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%

Conditioning
4 Round for time:
- 500m/400m Row
- 10 Chest to Bar Pull-ups
- 20 Abmat Sit-ups

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 10 Burpees
- 20 Band Pull Aparts
- 10 Step-ups (each leg)
- 15 Wall Balls
- 0:30 Side Plank (each side)

Conditioning
28 minute AMRAP:
- 10 Shoulders to Overhead (135/95)
- 20 Walking Lunges
- 10 Pull-ups
- 20 Ball Slams
- 10 Front Squats (135/95)
- 20 Sit-ups
- 100m Farmers Carry (50/35)
- 20 Calorie Row

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 200m Run
- 0:30 Ring Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 8 Strict Pull-ups
- 20 Clam Crunches

Strength
Deadlift:
- Every 2:00 x 6 sets
- 1x8 @ 55%
- 1x6 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 2x3 @ 80%

Conditioning
4 Rounds for time:
- 400m Run
- 8 Power Cleans (100/70)
- 8 Handstand Push-ups

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 1:00 Row
- 10 PVC Pause Overhead Squats
- 15 Ring Rows
- 15 Single Leg Glute Bridges (each side)
- 20 Dead Bugs

Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 4x5 @ 65%

Conditioning
21-18-15-12-9-6 reps for time:
- Overhead Squats (65/45)
- Bar Facing Burpees

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 200m Run
- 10 Inchworms
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Step-ups (each side)
- 1:00 Plank

Strength
Push Jerk:
- Every 1:30 x 6 sets
- 1x5 @ 65%
- 1x4 @ 70%
- 1x3 @ 75%
- 1x3 @ 80%
- 2x2 @ 85%

Conditioning
4 Rounds for time:
- Calorie Row (35/28, 30/24, 25/20, 20/16)
- Squat Cleans @ 60% (8, 7, 6, 5)
- 50 Double Unders

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 500m/400m Row
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step Back Lunges (each side)
- 10 Scap Pull-ups
- 10 Sots Presses

Accessory #1
3 Sets:
- 12 Band Assisted Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 10 Barbell Good Mornings
- 1:00-1:30 Plank

Accessory #2
3 Sets:
- 8 Strict Ring Dips w/ pause at top
- 12 Barbell Bicep Curls
- 10 Bulgarian Split Squats (each side)
- 100m Farmers Carry

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 15/12 Calorie Row
- 10 Single Leg Glute Bridges (each side)
- 0:30 Dead Hang
- 10 Single Arm Bottom-up Kettlebell Presses (each side)
- 10 Step-ups (each side)

Strength
Back Squat:
Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x3 @ 65%
- 1x2 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%

Conditioning
16 minute AMRAP:
- 14 Dumbbell Snatches (45/30)
- 18 Push-ups
- 22 Weighted Step-ups
- 26 Abmat Sit-ups
- 300m run

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 10 Burpees
- 10 Step-ups (each side)
- 20 Band Pull Aparts
- 10 Banded Good Mornings
- 1:00 High Plank Shoulder Taps

Conditioning
24 minute EMOM:
- 1st minute = 15/12 Calorie Row
- 2nd minute = 18 Wall Balls
- 3rd minute = 21 Sit-ups
- 4th minute = 1 Round of "DT"
- 5th minute = Rest
1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks.
Aim for completing each movement under 0:45. If you are unable to, then reduce the reps or weight.

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 15/12 Calorie Row
- 10 Tempo Push-ups
- 20 Banded Side Steps
- 50 Double Unders
- 10 Sots Presses

Strength
Pause Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 60%
- 3x5 @ 65%

Conditioning
21-15-9 reps for time:
- Handstand Push-ups
- Pull-ups
- Box Jumps/Step-ups

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 200m Run
- 10 Inchworms
- 10 Half Kneeling Single Arm Dumbbell Presses (each side)
- 15 Jump Squats
- 20 Mountain Climbers

Strength
Strict Press:
- 10:00 to complete a 3RM

Conditioning
For time:
3 Rounds of:
- 300m Run
- 10 Shoulders to Overhead (115/80)
Then, 3 Rounds of:
- 300m Run
- 10 Bar Facing Burpees

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 500m/400m Row
- 20 Banded Face Pulls
- 15 Tempo Goblet Squats
- 15 Push-ups
- 0:30 Side Plank (each side)

Accessory #1
3 Sets:
- 15 Dumbbell Bench/Floor Presses
- 15 Dumbbell Bicep Curls
- 20 Weighted Calf Raises
- 20 Starfish Crunches

Accessory #2
3 Sets:
- 15 Dumbbell Rear Delt Flies
- 15 Single Arm Dumbbell Overhead Tricep Extensions (each side)
- 20 Tibialis Raises
- 50m Suitcase Carry (each side)

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 250m/200m Row
- 20 Glute Bridges
- 10 Burpees
- 10 Tempo Goblet Squats
- 15 Kip Swings

Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 3x5 @ 65%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Walking Lunges
- 200m Run
- 10 Hollow Rocks
- 20 Push-ups
- 200m Run

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 200m Run
- 10 Inchworms
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Presses

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 3x3 @ 70%
- 3x3 @ 75%

Conditioning
4 Rounds for time:
- 20/16 Calorie Row
- 15 Sit-ups
- 10 Burpees

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 10 Burpees
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00 Dead Hang
- 1:00 Wall Sit

Conditioning
25 minute AMRAP:
- 12 Toes to Bar
- 16 Goblet Squats (55/35)
- 16 Burpees
- 20 Ball Slams (20/14)
- 250m/200m Row

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 200m Run
- 10 Bulgarian Split Squats (each side)
- 10 Strict Burpees
- 10 Sots Presses
- 0:30 Hollow Hold

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Russian Kettlebell Swings (55/35)
- 15 Sit-ups
- 200m Run

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 10 Inchworms
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 10 Kip Swings
- 10 Step-ups (each side)

Accessory #1
3 Sets:
- 15 Band Assisted Strict Pull-ups
- 15 Close Grip Push-ups
- 15 Barbell Good Mornings

Accessory #2
3 Sets:
- 15 Tempo Dumbbell Bench/Floor Presses
- 10 Barbell Bicep Curls
- 10 Weighted Step Back Lunges (each side)
- 0:30-1:00 Hollow Hold

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 250m/200m Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Dead Bugs
- 0:45 Jump Rope

Strength
Bent Over Row:
- Every 1:30 x 6 sets
- 2x5 @ 60%
- 2x5 @ 65%
- 2x5 @ 70%

Conditioning
For time:
- 125 Double Unders
- 100/80 Calorie Row*
- 75 Abmat Sit-ups
- 50 Burpees
- 25 Dumbbell Thrusters (50/35)
Time cap = 20 minutes
*Row substitute = 1,300m Run

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 15/12 Calorie Row
- 20 Banded Side Steps
- 15 Hollow Rocks
- 20 Walking Lunges
- 15 Kip Swings

Strength
Back Squat:
- Every 2:00 x 6 sets
- 1x5 @ 65%
- 1x5 @ 75%
- 1x3 @ 80%
- 1x2 @ 85%
- 2x1 @ 90%

Conditioning
16 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 100m Farmers Carry (55/35)

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 200m Run
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Pallof Presses (each side)
- 10 Step-ups (each side)
- 10 Sots Presses

Strength
Push Jerk:
- Every 1:30 x 6 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 3x5 @ 75%
- 1x5 @ 65%

Conditioning
4 Rounds for time:
- 200m Run
- 8 Hang Power Cleans (135/95)
- 25 Wall Balls

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 10 Inchworms
- 10 Step-ups (each side)
- 15 Kip Swings
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 0:30 Hollow Hold

Conditioning
28 minute AMRAP:
- 5 Power Clean & Jerks (135/95)
- 10 Toes to Bar
- 15/12 Calorie Row
- 20 Sprawls
- 25 Wall Balls
- 30 Sit-ups

Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
- 1:00 Row
- 10 Sots Presses
- 20 Banded Good Mornings
- 6 Strict Ring Dips w/ pause at top
- 15 Hollow Rocks

Strength
Snatch Grip Deadlift:
- Every 2:00 x 5 sets
- 5x5 @ Moderate Weight

Conditioning
3 Rounds for time:
- 40/32 Calorie Row*
- 30 Lunges
- 15 Handstand Push-ups
*Row substitute = 500m Run each round

Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
- 200m Run
- 10 Tempo Goblet Squats
- 20 Banded Face Pulls
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Candlestick Toe Touches

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x4 @ 70%
- 3x4 @ 75%

Conditioning
4 Rounds for time:
- 6 Power Snatches @ 65%
- 15 Bar Facing Burpees
- 75 Double Unders