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STRENGTH 5 min – EMOM 2 Clean and Jerk (70%) 10 min to find 1RM Clean and Jerk rest as needed

CONDITIONING 10 min OTC (even) 2 Turkish Get-up each arm (53#/35#) (odd) 7 Pull-up (C2B) 3 min rest 6 min AMRAP 8 Box Jump (24/20) 6 Push-up 4 Deadlift (185#/135#)

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10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R