5-7-14

STRENGTH 14 min to complete (3x) (All KB work to be done AHAP) 3 Turkish Get Up each arm 100 feet waiter walk each arm 10 KB Push Press each arm 60 sec handstand hold (add shoulder touches if you find this simple)

CONDITIONING 13 min AMRAP 1000m row then As Many Reps As Possible 18 Wall Ball (20#-10’/14#-9′) 12 Sit-up (Strict, Amrs crossed over your body)

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2.23.21

A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups

2.22.21

A. Strength EMOM x 10 sets 2 Deadlifts (Building with each set) B. Conditioning 4 rounds for time 12 Deadlifts (225/155)(135/95) 12 Toes-to-Bar (V Ups) 10 MINUTE CAP

2.24.21

A. Strength E2MOM X 5 sets 1 Hang Power Snatch + 1 Hang Squat Snatch B. Conditioning For time: 2 Rounds of 400m run 10 Hang Power Snatches (95/65)(75/55) -Rest 1:30- 2 Rounds of 400m run 10 Power Snat