STRENGTH
EMOM 12 MINUTES
A: 10 ring rows
B: 10 push ups
C: 10 KBs strict press

CONDITIONING (use a medball or slamball)
AMRAP 20 MINUTES
30/20 calories
30 russian twist
20 OH lunges
10 medball V-sit up https://www.youtube.com/watch?v=7MY2agzydDw

CONDITIONING

¡Use lightweight!
RX: 40kg/25kg

AMRAP 3 MINUTES
10 push ups
5 Power Clean and jerk
AMRAP 3 MINUTES
10 pull ups
5 Power Clean
AMRAP 3 MINUTES
10 sit ups
5 Front Squat
AMRAP 3 MINUTES
10 burpees
5 Deadlifts

STRENGTH
EMOM 10 MINUTES
A: 8 DB romanian deadlift
B: 10 Heavy Ktb swing

MIXED STRENGTH & CONDITIONING
EMOM 20 min, light
1min – 12 Thrusters
1min – 8 Power Cleans
1min – 12 Push ups
1min – 8 OHS or Front Squats

CONDITIONING
5 rounds of
400 meters run / 500 meters row
10 DB Thrusters
15 sit ups or toes to bar
10 burpees

STRENGTH
Pull ups 1xMAX UB REPS
THEN for quality 3×50%
*go strict if you can perform over 6.

CONTROLLED INTENSITY TRAINING
AMRAP 15 MINUTES
15 wallball
10 DB lunges
10 burpees
REST TO GREEN
15 push ups
10 cal. skierg
10 box jump over
REST TO GREEN

On Pairs

3 rounds of
10 Sit-up synchro
10 Slam Ball synchro

3 rounds each, I go you go
30 Rope jumps
15 Wall ball

3 rounds each, I go you go
10/8 Bike cals
10 alternate DB snatch

3 rounds of
10 push ups synchro
10 pull ups synchro