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PART I

STRENGTH
12 Min EMOM:
O: 5 Bench Press (AHAP:
E: 5 1-Arm KB Row (5 ea Arm)

PERFORMANCE
12 Min EMOM:
1. Band or Regular Pushups x 12
2. DB Curl and Press x 10
3. Strict Pull-ups x 10

CONDITIONING
12 Min AMRAP:
200m Run
20 Pushups
15 Pull-ups

PART II
18 Min AMRAP w/a Partner:
10, 20, 30, 40…
Cal Row
T2B
STO (115/75)

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Part I
Strength:
12m EMOM
Build to Max Thruster

Performance:
12m to Complete
9-6-3-6-9
Clusters (115/75)
Burpee Box Jumps

Conditioning:
12m AMRAP
12 Hang Cleans (75/55)
10 Thrusters
8 Burpees Over Bar

Part II
WOD:
15m AMRAP
C2C Run
15 T2B
12 Power Snatch
9 OHSQ or FSQ

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PART I

STRENGTH
15 Min to Complete:
Find Max Strict Press
2 Sets @ 3 Sec Tempo x 5 Reps

PERFORMANCE
15 Min EMOM:
1. 10 Bodyweight or AHAP Bench
2. 10 Pull-Ups
3. 10 Power Cleans (135/95)

CONDITIONING
15 Min AMRAP:
800m Run
100 Explosive Push-Ups
100 Ring Rows

PART II
w/Partner, Switch Every Minute:
100 Cal Row
100 Plate G2O (45/25)
100 Pull-Ups
100 STO (115/75)
100 LHPU

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PART I

STRENGTH
12 Min to Complete:
5×5 Back Squat @ 75-80%

PERFORMANCE
12 Min to Complete:
20-15-10
Cal Row
Goblet Squat
V-Ups
ME Burpees w/Remaining Time

CONDITIONING
Tabata
1. Air Squats
2. Jump Lunges
3. Abmat Situps

PART II
100 DU
10-1
KBS (24/16)
1-10
Box Jumps (24/20)
100 DU
*3 Burpees EMOM