DEADLIFT 5-5-5-3-3-3- establish 1RM for the day CONDITIONING AMRAP 15 30 Double Unders 20 Wallballs 10 Deadlifts (275/185) AMRAP 15 (w/partner option) 60 Double Unders 40 Wallballs 20 Deadlifts split reps equally

MOBILITY / GYMNASTICS 15min working on mobility and practicing a gymnastic movement of your choice. 5 ROUNDS of RECOVERY: 15/10 Calorie Bike 15 Power Cleans (95/65) 15 Push-ups 15 Box Jumps 15 Weighted Sit-ups

POSITION OHS/FRONT SQUAT 15min to moderate complex (focus on form) 1 Pause Squat (3-5sec in bottom) + 1 Regular Squat. Your choice of OHS or Front Squat. CONDITIONING AMRAP 5 / REST 5 27 Power Snatch (75/55) 27 Burpees 27/21 Calorie Row/Bike AMRAP 5 / REST 5 21 Power Snatch (95/65) 21 Lateral Burpees 21/15 Read more about Wednesday 4.28.21[…]

PRESS + PULL STRENGTH AMRAP 15 (build in weight) 5 Bench or Strict Press + 5 Hang Power Clean CONDITIONING AMRAP 15 East 80 Lap 15 Deadlifts (115/85) East 80 Lap 15 Hang Power Cleans East 80 Lap 15 Push Jerks or Push-Ups

BACK SQUAT 10-8-6-4- build to 2RM starting at <50% of 1RM CONDITIONING 8 RFT (w/partner) 18/12 Calorie Row 15 Box Jump Overs (24/20) 12 T2B 9 KB Goblet Squats (AHAP) alternating rounds w/partner (4 each)

DEADLIFT 10-8-6-4- build to 2RM start at 10 x <50% of 1RM deadlift CONDITIONING For Time: 10 Burpee Box Jumps (24/20) 21 Deadlifts (225/155) 10 Burpee Box Jumps 15 Deadlifts 10 Burpee Box Jumps 9 Deadlifts

RECOVERY DAY AMRAP 30 15/10 Calorie Bike 40 Sit-ups 30 Step-ups 20 KBS 10 Burpees or 1min Plank

SQUAT CLEAN COMPLEX 15min to best complex Power Clean + 2 Front Squats + Hang Squat Clean + Squat Clean CONDITIONING For Time: 400m Run/500m Row/60 Dubs/20 Burpees 30 Power Cleans (115/85) 400m Run/500m Row/60 Dubs/20 Burpees 30 Front Squats (115/85) 400m Run/500m Row/60 Dubs/20 Burpees 30 Squat Cleans (115/85) Our focus today is on Read more about Wednesday 4.21.21[…]

BENCH or PUSH PRESS 5 sets: 12 Bench or Push Press + 12 Ring Rows (build in weight) CONDITIONING (score total calories) AMRAP 4 / REST 4 18 Power Snatch (75/55) 18 C2B Pull-ups Calorie Row/Bike in remaining time AMRAP 4 / REST 4 15 Power Snatch (95/65) 15 C2B Pull-ups Calorie Row/Bike in remaining Read more about Tuesday 4.20.21[…]

BACK SQUAT 15min to 4RM for the day CONDITIONING 5RFT: Teams of 3 “Follow the Leader” 12 Wallballs (20/14) 9 Box Jumps (24/20) 6 Double DB Devils Presses (35/20)