FRONT SQUAT/OHS 1 Pause F.Squat/OHS + 1 F.Squat/OHS build to a 2RM for the day CONDITIONING 10 RFT w/partner (5 each) P1: 20 Wallballs + 15 Pushups P2: Max Calorie Row

POWER CLEAN + RING DIPS 6 Rounds: 3 Power Cleans + 3 Ring Dips build in weight scale to banded dips or support CONDITIONING AMRAP 10 (3-6-9-12-15…) Power Cleans (135/95) T2B

WARMUP 2-3 Rounds: 5 Snatch Grip RDL 5 Muscle Snatch 5 Burpees POWER SNATCH + STRICT PULLUPS 6 Rounds: 3 Power Snatch + 3 Strict Pullups build in weight through 6 rounds scale strict to kipping/banded pullups CONDITIONING 21-15-9 Power Snatch (75/55) Burpees over bar Pullups

WARMUP 2-3 Rounds: 1min machine/1min jump rope 10 Easy Pushups into Samson R/L 5 Air Squats + 5 BB Squats (light) PAUSE BACK SQUAT 15min to 2RM for the day 1 Pause (3sec) Squat + 1 Squat CONDITIONING 5 RFT: 10 Single DB Squat (pick weight) 10 Single DB Step Ups (24/20) 10 Box Jumps Read more about Monday 3.28.22[…]

WARMUP 2-3 Rounds 250m Row 3 Hang Power Clean 6 RDL 9 Air Squats 6 Bar Kips 3 Pull-ups SQUAT VARIATION 5-4-3-2-1RM for the day athletes choice Front Squat, OHS, Squat Clean or Snatch. CONDITIONING 4 RFT 400m Run/500m Row 6 Power Cleans (135/95) 9 Pull-ups 12 Wallballs

WARM UP 2-3 Rounds: 2min Machine 10 Box Step Ups 10 Alt DB Snatch Samson/Pigeon/Calf Stretch ACTIVE RECOVERY EMOM 30: Min 1: Max Calorie Machine Min 2: Max Alt DB Snatch (pick weight) Min 3: Max Box Step Ups (pick box) Min 4-6: E80 Farmers Carry + Rest (AHAP) start where you like on minutes Read more about Thursday 3.24.22[…]

WARMUP 2 Rounds 30 Band Pulls 10 Deadlift 8 Bar Kips 6 Knee Raise 4 Burpees DEADLIFT + T2B 5-4-3-2-1RM for the day 5 sets of Max T2B CONDITIONING 3 RFT 300m Run (driveway past manhole) 10 Burpee Pull-ups 30 Air Squats Scale run: 400m Row, 900m Bike, 50 Double Unders, or 75 Singles

WARMUP 2-3 Rounds: 6 Box Step Ups + 4 Box Jumps 6 RDL + 4 Hang Power Clean POWER CLEAN 5-4-3-2-1RM for the day CONDITIONING AMRAP 8 (ascending by 3) 3-6-9-12… Power Snatch (95/65) Box Jump Overs (24/20)

BACK SQUAT 15min to a 3RM for the day 10+ set @ 50% of today’s 3RM CONDITIONING EMOM 12 Odd: 250/200m Row Even: Max rep Sit-ups score is number of total sit-ups

WARMUP 2-3 Rounds: 8 Bar Kips + 4 Knee Raise + 2 T2B 8 DB RDL + 4 DB Snatch (2 each side) CONDITIONING 5 RFT 200m Run 2 Rounds: 12 Alt. DB Snatch + 6 T2B 50/35# DB