3 POSITION SQUAT or POWER CLEAN 15min to heaviest pockets, knees, floor CONDITIONING 3RFT 400m Run 10 Squat Cleans (155/105) or Power Cleans (135/95) 20 T2B

DEADLIFT + BB ROLLOUTS Warm Up: 3-4 sets of 5 reps 12min to establish 3RM deadlift + 5 Rollouts CONDITIONING 8 RFT w/partner 250m Row 8 Deadlifts (225/155) 12 Lateral Burpees over Barbell alternate rounds with partner (4 each)

BACK SQUAT WU: 3 Sets of 5 12min: build to 3RM for the day CONDITIONING 5 Rounds For Time: 200m Run 28 Lateral Box Step Up (14 each side) 14 DB Clean & Jerk (7 each side @ AHAP) 7 Burpees

CLEAN COMPLEXES 1 Power Clean + 2 Hang Squat Cleans 1 Power Clean + 1 Hang Squat Clean 1RM Squat Clean In 15min build to best in each complex for the day. CONDITIONING AMRAP 20 15/10 Calorie Bike or Row 12 C2B Pull-ups 12 Alt. DB Snatch (50/35) 200m Run

WARM UP 2 Rounds: 5 Walkouts 1min Samson R/L 1min Pigeon R/L 1min Pike 1min Straddle R/L/M 10 Slow Air Squats CONDITIONING AMRAP 30 400m Run 20 Single DB Step Ups (50/35) 400m Row 20 Box Jumps (24/20)

DEADLIFT 20min to 5RM-3RM-1RM CONDITIONING 5 Rounds NOT for Time: 30 Double Unders 15 Sit-ups 10 Deadlifts (225/155) alternate rounds with a buddy focus is on unbroken Dubs and perfect form on deadlifts with elevated respiratory rate.

POWER CLEAN + MUSCLE UPS 15min Build to 3RM P. Clean + 1-3 Bar MU practice CONDITIONING (w/partner) For Time: (split reps equally) 40-30-20-10 Power Clean (95/65) Burpees S2O (95/65) T2B

FRONT SQUAT COMPLEX 15min to BEST complex (6-8 sets) 3 F. Squats + 2 Pause (3sec) F. Squats CONDITIONING 10 RFT (20 RFT w/partner) 10 Wallballs + 200m Run

HANDSTAND WALKING 5 Rounds NOT for time: :45sec Row Max Handstand Walk or Max Handstand Hold CONDITIONING 3 Rounds: 4 Burpee Box Jumps (24/20) 6 KB Squat Cleans (53/35) 8 Deadlifts (135/95) 50/35 Calorie Row 3 Rounds: 4 Burpee Box Jumps (24/20) 6 KB Squat Cleans (53/35) 8 Deadlifts (135/95) 50/35 Calorie Row 3 Rounds Read more about Friday 9.18.20[…]

WARM UP 2 Rounds 1min Up/Down Dog (30sec each) 1min Samson Stretch (30sec each leg) 1min Pigeon Stretch (30sec each leg) 30 sec Pike Stretch 30 sec Butterfly Stretch 1min 30 sec Straddle Stretch (R/L/Middle) 10 Slow Air Squats ACTIVE RECOVERY AMRAP 20 600m Run 15 Air Squats 30 Sit Ups 2 Rope Climbs (optional)