POWER CLEAN CYCLING EMOM 11 (9 sets) Min 1+2+3: 4 P. Cleans @ 60-70% Min 4: Rest Min 5+6+7: 3 P. Cleans @ 65-75% Min 8: Rest Min 9+10+11: 2 P. Cleans @ 70-80% CONDITIONING EMOM 21 (7 Rounds) Min 1: 12/10 Calorie Row Min 2: 6 Deadlifts (225/155) Min 3: 3 Bar Muscle Ups Read more about Wednesday 8.11.21[…]

STRICT PRESS + GYMNASTICS 3-5 Rounds: 12 BB Strict Press + Handstands, HSPU, or Handstand Walk practice. CONDITIONING For Time: (w/partner) 600m Run 200 Double Unders (300 Singles) 600m Run 60 Burpee Box Jump Overs (24/20) 600m Run run together and split reps equally

BACK SQUAT 15min to 5RM CONDITIONING 21-15-9 Squat Cleans (135/95) Pull Ups

SQUAT COMPLEX 15min to best complex, build in weight OHS, Front Squat, or Back Squat 1 Pause Squat + 2 Regular Tempo Squats AMRAP 20 15 T2B 12 Push-ups 9 Hang Power Snatch (95/65) 200m Run (manhole) scale weight and sit-ups

RECOVERY/CONDITIONING 6 Rounds: (24min) Min 1: 10-15 Calorie Row Min 2: 10-15 KBS Min 3: 10-15 Knees 2 Elbows/Chest Min 4: 10-15 Burpees no score today… just a lot of SWEAT!

HEAVY THRUSTERS 15min to build a heavy set of 3 CONDITIONING For Time: Buy In: 600m Run 3 Rounds: 15 Thrusters + 10 Box Jump (75/55) Cash Out: 600m Run

POWER CLEAN 15min to “touch and go” 5RM CONDITIONING AMRAP 12 15/12 Calorie Row + 3 Power Cleans (135/95) 15/12 Calorie Row + 6 Power Cleans 15/12 Calorie Row + 9 Power Cleans keep adding 3 power cleans each round Partner up and “follow the leader”

BACK SQUAT 5-5-5-3-3-3RM 15min to warm up with sets of 5 and then build to 3RM for the day. CONDITIONING FOR TIME: 400m Run 3 Rounds: 20 Wallballs + 15 T2B + 10 Lateral Burpees 400m Run