Fitness

Conditioning 20 Min AMRAP 5 x pull-ups 10 x pushups 15 Air Squats 100ft bear crawl 100ft lunges

Conditioning 3 rounds with 5 min rest between rounds 10 min AMRAP 5 x tire deadlifts 10 x Alt Arm Russian KB Swings (35/25) 10 x Alt Tire Step-up with high knees

Conditioning 22 Min Alt Emom 10 Cal Assault Bike 6 Squat Cleans (80lb med-ball)

Conditioning For Time – Partner Workout 4k Ski Erg 10, 9, 8, … Clean and Jerk (80lb med-ball) Burpees One partner Ski’s while the other works on clean and jerk. After clean and jerks are complete, rotate on Erg as needed.

Conditioning 3 Rounds of 10min AMRAP with 5min rest between rounds 10 x 1-arm ALT KB Swings (35/25) 10 Alt Leg Box Step-ups (24/20)

Conditioning For Time 250 Burpees Every 2-minutes on minute Run 200m Start with a 200m Run

Warm-up 4 Rounds 8 Cal Assault Bike 5 Inch Worms 4 min EMOM 8 Cal Assault Bike 4 Swings Conditioning 8 rounds 2 min of Work 20 Cal Assault Bike Max Double KB Swings (35lb) 2 min of rest

Strength 3 Rounds 1 minute of tempo goblet squats (3, 2, 1) 20 body weight lunges Conditioning 5 minute AMRAP with 2 minutes rest between each station 3, 2, 1 KB Complex (70/53) 3 deadlift 2 front squats 1 Press 5 pull-ups + 10 sit-ups 200m run + 10 push-ups

Conditioning For Time 60 Burpees 60 KB Swings 60 DB Clean and Jerk 400m Run with Weighted Vest 800m Run at some point during the workout.

Warm-Up 4 Min Alt EMOM 8 Cal Assault Bike 8 1-arm KB Thrusters (35/25lb) – 4 each arm During the second round of thrusters, sots press then stand. 4 Min Alt EMOM 10 Cal Assault Bike 8 1-arm KB Overhead Squats (35/25lb) – 4 each arm Conditioning 5 rounds for Time 400m Run 15 1-arm…