Strength 25 minutes to find a 1 rep max for each lift Power Clean Bench Press Back Squat suggested progression 10-5-3-3-2-1-1-1 when you get to the singles make sure you are resting 2 minutes between efforts

Wod Death by Burpees Start at 6 reps, you have 1 minute to complete the 6 reps then at the top of the next minute you do 7 Burpees and so on until you cannot complete all the Burpees within the minute.

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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


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


A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#