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

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
- 15 Dumbbell Rear Delt Flys
- 10 Cossack Squats (each side)
- 10 Seated Single Arm Dumbbell Presses (each side)
- 15 Sots Presses

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 70%
- 3x3 @ 80%

Conditioning
15 minute AMRAP:
- Power Snatches (75/50) (10, 12, 14, etc...)
- Bar Facing Burpees (10, 12, 14, etc...)
- 100m Farmers Carry (55/35)
Add 2 reps to the Power Snatches and Burpees each round, starting at 10. Famers Carry stays the same.

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
- 500m/400m Row
- 10 Barbell Thrusters
- 10 Burpees
- 20 Band Pull Aparts
- 20 Banded Side Steps

Accessory #1
3 Sets:
- 15 Bench/Floor Presses
- 15 Hammer Bicep Curls
- 15 Stability Ball Hamstring Curls
- 0:30 Hollow Hold

Accessory #2
3 Sets:
- 15 Ring Rows
- 15 Dumbbell Lateral Raises
- 10 Weighted Step-ups (each side)
- 0:30 Side Plank (each side)

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
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 10 Tempo Hand Release Push-ups
- 20 V-ups

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x6 @ 70%
- 5 Seated Box Jumps after each set

Conditioning
4 Rounds for time:
- 10 Thrusters (95/65)
- 20/16 Calorie Row
- 30 Sit-ups

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
- 2:00 Row
- 10 Romanian Deadlifts
- 10 Power Cleans
- 10 Front Squats
- 15 Kip Swings
- 15 Hollow Rocks

Conditioning
24 minute EMOM:
- 1st minute = 5 Squat Clean & Jerks (155/110)
- 2nd minute = Max Ball Slams
- 3rd minute = 20 Sit-ups
- 4th minute = Max Burpees
- 5th minute = Rest

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
- 200m Run
- 10 Ring Rows
- 15 Push-ups
- 10 Step-ups (each side)
- 20 Heel Overs

Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%
- 1x12 @ 45%
- 1x8 @ 55%
- 3x6 @ 60%

Conditioning
16 minute AMRAP:
- 200m Run
- 15 Dumbbell Floor Presses (35/25)
- 20 Hollow Rocks
- 15 Wall Balls

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
- 10 Burpees
- 15 Medicine Ball Squats
- 15 Medicine Ball Slams
- 10 Barbell Bicep Curls
- 20 Hanging Knee Raises

Strength
Back Squat:
- Every 2:00 x 4 sets
- 4x10 @ 60%

Conditioning
4 Rounds for time:
- 12 Burpees
- 16 Dumbbell Snatches (35/25)
- 20 Step-ups

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
- 500m/400m Row
- 10 Inchworms
- 20 Air Squats
- 20 Push-ups
- 20 Sit-ups

Accessory #1
3 Sets:
- 10 Barbell Good Mornings
- 10 Strict Pull-ups
- 1:00 Wall Sit

Accessory #2
3 Sets:
- 15 Single Arm Dumbbell Overhead Press (each side)
- 15 Step Back Lunges (each side)
- 1:00 Dead Hang

Accessory #3
3 Sets:
- 15 Tempo Clam Crunches
- 1:00 Plank

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
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Hanging Knee Raise Hold

Strength
Power Clean + Split Jerk:
- Every 2:00 x 5 sets
- 5x(2+2) @ 70% of 1RM Power Clean

Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run

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
- 20 Band Pull Aparts
- 10 Step-ups (each side)
- 15 Ring Rows
- 10 Sots Presses

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(3+3) @ 55%
- 1x(3+3) @ 60%
- 3x(3+3) @ 65%
- Percentages are of 1RM Snatch

Conditioning
15 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Push-ups
- 20 Abmat Sit-ups
- 20 Walking Lunges (weighted optional)

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
- 1:00 Row
- 10 Kip Swings
- 10 Tempo Goblet Squats
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 0:30 Side Plank (each side)

Conditioning
25 minute AMRAP:
- 500m/400m Row
- 16 Toes to Bar
- 16 Step-ups
- 8 Handstand Push-ups
- 60 Double Unders

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
- 20 Glute Bridges
- 15 Ring Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Sots Presses

Strength
Back Squat:
- Every 3:00 x 5 sets
- 5x10 @ 55%

Conditioning
4 Rounds for time:
- 200m Run
- 2 Rope Climbs
- 10 Power Cleans (115/80)

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
- 10 Hanging Knee Raises
- 20 Cossack Squats
- 20 Banded Face Pulls
- 1:00 High Plank Shoulder Taps

Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold

Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)

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
- 1:00 Row
- 10 Inchworms
- 10 Half Kneeling Single Arm Bottom Up Kettlebell Presses (each side)
- 10 Step-ups (each side)
- 20 Candlestick Toe Touches

Strength
Strict Press
- 10:00 to complete a 1RM

Conditioning
15 minute AMRAP:
- 12/10 Calorie Row
- 12 Push-ups
- 12 Ring Rows
- 24 Abmat Sit-ups

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 Goblet Squats
- 10 Supermans
- 20 Band Pull Aparts
- 20 Clam Crunches

Strength
Deadlift:
- Every 4:00 x 4 sets
- 4x7 @ 65%
- 5 Seated Box Jumps after each set

Conditioning
12 minute AMRAP:
- 300m Run
- 15 Dumbbell Floor Press (45/30)
- 10 Chest to Bar Pull-ups

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
- 1:00 Row
- 10 Inchworms
- 20 Lunges
- 10 Single Arm Dumbbell Upright Row (each side)
- 10 Side Plank Hip Touches (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x8 @ 65%
- 3x3 @ 75%

Conditioning
3 Rounds for time
- 10 Squat Snatches (75/50)
- 15/12 Calorie Row
- 15 Burpees over Bar
- 20 Ball Slams