11.10.17

Strength 10 min EMOM 1 Rope Climb 5 Push-ups 5 Air Squats

Wod 5 min AMRAP 30 Cal Row 3 Bear Complex 3 min rest

5 min AMRAP 20 Cal Row 3 Bear Complex 3 min rest

5 min AMRAP 10 Cal row 3 Bear Complex

1 Bear Complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

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6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh