A. Skill EMOM for 12 minutes -1 rope climb/2 rope stand ups -10 squats
B. Conditioning 5 rounds 1 minute burpees 1 minute KB SDHP 70/53 1 minute plate overhead walking lunges 35/25 1 minute rest
C. Core Accessory 4 rounds 10 AB Wheel 10 Heel to Heaven 10 seconds L-Sit Hang
D. Strength Accesory 3×8 Barbell Bent Over Rows 3×8 Barbell Shrugs
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
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