Fitness

Conditioning Assault Bike Intervals 3:00-min warm-up 5 Rounds :30-second Sprint 1:00-min Recover Ride 2:00–min cooldown 10min EMOM 5 – 6 Thrusters (95/65) Tabata – Core Sit-ups Dead bug RT Arm KB Z-Press with Twist LT Arm KB Z-Press with Twist Plank Mountain Climber Leg Lift Over KB Russian Twist

Strength 10 reps Snatch Complex 1 hang squat snatch 1 squat snatch Conditioning 20 min (40sec work : 20sec transition) Max Reps of: Hand Release Push-ups Ski Erg Air Runner Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb Box Jumps

Strength 10 Reps of Complex @ 80% Clean and Jerk 1 Squat Clean 1 Jerk 1 Back Squat 1 Behind the Head Jerk Conditioning 14 min E2MOM 50-meter sprint 3 explosive burpees 3 power cleans at 80%

Strength 15 min E1.5MOM 3 Box Jumps (24″+/20″+) 5 Barbell Rows (135/85) 2 Strict Pull-ups Conditioning For Time (Partner) 5k Row 30 Clean and Jerks (135/85) 45 Deadlifts (225/155) 45 Hand Stand Push-ups 1 partner rows while the other works. Switch as needed.

Strength 20 min E2MOM 1 Power Clean 2 Front Squat 1 Jerk Conditioning 20 min AMRAP 300m Row 10 Bar Facing Burpees 10 Front Rack Lunges (95/65)

Conditioning 5 Rounds 5 Min of Work Run 400m + AMRAP 12 KB Push Press 6 KB Squat 6 Burpees Rest 1 minute

Strength 5 Rounds 5 x Bench Press (increase weight) 10 x KB Rows (63s/35s) Conditioning 20 Min AMRAP ERG Begin and Finish With And E2MOM 10 Pushups 15 Air squats

Skill Development 12 Min Overhead Squat EMOM Work on Overhead Squats (You Pick Weight and Reps) Example of work Sots Press Barbell Plates Dumbbells or Kettlebells One or Two Arm Conditioning For Time (12 min Cap) 30 lunge Buy-In 7 Rounds 100ft Bear Hug Med-Ball Carry (80/50) 10 Thrusters (95/65)

Conditioning 3 Rounds 1000m Row at an above-average pace 10 burpees 3 min of rest Skill Development 12 Min EMOM Hang Squat Clean Squat Clean + Jerk Work up in weight

Skill Work 10 Min EMOM Pull-Ups (pick a number) Rest of the minute easy Assault Bike Conditioning 5 Rounds for Time 25 Cal on Erg 15 KB/DB Snatches Right Arm (35/25) 15 KB/DB Snatches Left Arm