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 Inchworms
- 15 Thrusters w/ Empty Barbell
- 20 Banded Face Pulls
- 20 Tibialis Raises

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Weighted Step Back Lunges (each side)
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 V-Ups

Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 20 Weighted Calf Raises
- 10 Barbell Bicep Curls
- 0:45 Side Plank (each side)

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
- 15/12 Calorie Row
- 10 Banded Front Squats
- 10 Dumbbell Upright Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00 High Plank Shoulder Taps

Strength
Front Squat:
- 15:00 to complete a 1RM

Conditioning
4 Rounds for time:
- 10 Power Cleans (135/95)
- 15 Bar Facing Burpees
- 20 Step-ups

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
- 2:00 Row
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Squats (each side)
- 0:30 Dead Hang
- 0:30 Hollow Hold

Conditioning
28 minute AMRAP:
- 20 Wall Balls
- 20 Dumbbell Snatches (50/35)
- 20 Abmat Sit-ups
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
- 500/400m Row

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 Presses (each side)
- 20 Banded Side Steps (each side)
- 20 Band Pull Aparts
- 0:30 Ring Support Hold

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x6 @ 75%
- 1x5 @ 80%
- 3x3 @ 85%

Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Goblet Squats (55/35)
- 20 Ring Rows

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
- 15/12 Calorie Row
- 10 Lunges (each side)
- 10 Hanging Knee Raises
- 20 Banded Good Mornings
- 20 Banded Face Pulls

Strength
Back Squat:
- Every 1:30 x 5 sets
- 5x6 @ 65%

Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 15 Chest to Bar Pull-ups
- 500m/400m Row

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 Single Arm Dumbbell Upright Rows (each side)
- 15 Single Leg Glute Bridges (each side)
- 10 Sots Presses
- 20 Clam Crunches

Accessory #1
3 Sets:
- 15 Bottom Up Kettlebell Presses (each side)
- 10 Tempo Dumbbell Romanian Deadlifts
- 15 V-ups
- 1:00 Dead Hang

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

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 Burpees
- 10 Step-ups (each side)
- 10 Kip Swings
- 20 Candlestick Toe Touches

Strength
Front Squat:
- Every 1:30 x 6 sets
- 3x1 @ 85%
- 3x3 @ 75%

Conditioning
5 Rounds for time:
- 10 Medicine Ball Cleans
- 10 Toes to Bar
- 10 Sprawls
- 200m Run

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 Cossack Squats (each side)
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Banded Good Mornings
- 20 Band Pull Aparts

Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x3 @ 85%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Sit-ups
- 10 Push Presses (95/65)
- 40 Double Unders

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 Kip Swings
- 20 Banded Side Steps (each side)
- 15 Wall Balls
- 1:00 Plank

Conditioning
25 minute AMRAP:
- 10 Thrusters (95/65)
- 15 Toes to Bar
- 10 Weighted Step-ups (35/25)
- 15 Burpees
- 10 Deadlifts (185/135)
- 15 Slam Balls
- 400m Run
Only use one barbell during the workout. Change weights when needed.

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
- 15/12 Calorie Row
- 15 Goblet Squats
- 20 Band Pull Aparts
- 30 Single Unders
- 16 Starfish Crunches

Strength
Back Squat:
- 15:00 to complete a 1RM

Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (35/25)
- 20/16 Calorie Row
- 15 Medicine Ball Cleans
- 15 Hollow Rocks
- 50 Double Unders

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
- 500m/400m Row
- 10 Scap Pull-ups
- 20 Banded Glute Bridges
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 20 Calf Raises
- 20 Clam Crunches

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Dumbbell Skull Crushers
- 20 Banded Side Steps (each side)
- 0:30 Side Plank (each side)

Accessory #2
3 Sets:
- 10 Dumbbell Bench/Floor Press
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank

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 Toes Elevated Romanian Deadlifts
- 10 Tempo Push-ups
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 15 Ring Rows

Strength
Snatch Balance:
- Every 1:30 x 5 sets
- 5x3 @ Light Weight

Conditioning
5 Rounds for time:
- 8 Burpees over Bar
- 8 Power Cleans (135/95)
- 16 Clam Crunches
- 16 Walking Lunges
- 200m Run

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
- 15/12 Calorie Row
- 15 Medicine Ball Hamstring Curls
- 15 Dumbbell Upright Rows
- 1:00 Wall Sit
- 0:30 Dead Hang

Strength
Power Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 80%

Conditioning
4 Rounds for time:
- 8 Shoulders to Overhead (115/80)
- 12 Pull-ups
- 20 Push-ups
- 30 Air Squats

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 Presses (each side)
- 10 Step Back Lunges (each side)
- 10 Ring Rows
- 20 Hollow Rocks

Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x12 @ 55%
- 1x8 @ 65%
- 1x6 @ 75%
- 3x3 @ 85%

Conditioning
16 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 20 Abmat Sit-ups

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

Conditioning
25 minute AMRAP:
- Run (100m, 200m, 300m, 400m, etc...)
- 10 Handstand Push-ups
- 10 Front Squats (135/95)
- 20 Ring Rows
- 20 Abmat Sit-ups
- 20 Walking Lunges
Increase the Run by 100m each round. Everything else stays the same.

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
- 500m/400m Row
- 10 Inchworms
- 15 Pallof Presses (each side)
- 10 Sots Presses
- 0:30 Hollow Hold

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 5x5 @ Light-Moderate Weight

Conditioning
4 Rounds for time:
- 250m/200m Row
- 12 Deadlifts (135/95)
- 9 Hang Power Cleans (135/95)
- 6 Shoulders to Overhead (135/95)

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
- 15/12 Calorie Row
Then, 2 Sets of:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
Use an empty barbell for all movements

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 80%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Medicine Ball Cleans
- 15 Burpees

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 Suitcase Deadlifts (each side)
- 10 Kip Swings
- 10 PVC Overhead Squats
- 20 Heel Overs

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x4 @ 80%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 5 Power Snatches (95/65)
- 5 Overhead Squats (95/65)
- 200m Run
- 10 Chest to Bar Pull-ups
- 20 Sit-ups

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 Inchworms
- 10 Scap Pull-ups
- 10 Step-ups (each side)
- 0:30 Side Plank (each side)

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 10 Barbell Good Mornings
- 20 Candle Stick Toe Touches

Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 1:00 Plank

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
- 15/12 Calorie Row
- 15 Single Leg Glute Bridges (each side)
- 15 Hang Clean & Jerks w/ Empty Barbell
- 20 Banded Side Steps
- 10 Burpees

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

Conditioning
16 minute AMRAP:
- 10 Dumbbell Clean & Jerks (45/30)
- 20 Step-ups
- 20 Push-ups
- 20/16 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
- 500m/400m Row
- 10 Inchworms
- 10 Kip Swings
- 15 Goblet Squats
- 1:00 Plank

Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Medicine Ball Cleans
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 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 Tempo Push-ups
- 10 Step Back Lunges (each side)
- 15 Ring Rows
- 20 Clam Crunches

Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 50%
- 1x12 @ 55%
- 1x8 @ 65%
- 1x6 @ 70%
- 2x4 @ 75%

Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 10 Chest to Bar Pull-ups
- 20/16 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
- 15/12 Calorie Row
- 10 Step-ups (each side)
- 15 Dumbbell Upright Rows
- 10 Sots Presses
- 20 Tempo Clam Crunches

Strength
Back Squat:
- Every 3:00 x 3 sets
- 3x2 @ 90%

Conditioning
16 minute AMRAP:
- 200m Run
- 20 Ball Slams
- 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
- 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