Workout    WARM-UP  1:00 Bike (EZ) Into… AMRAP x 4 MINUTES 10 Russian KB Swings 8 Goblet Squats 30’ Bear Crawl Into… 1:00 Bike (Hard)  STRENGTH  ON A 12:00 RUNNING CLOCK… 5×5 Front Squat* *Moderate for all sets (Score is Weight)  BENCHMARK WORKOUT  "REDLINE" 3 SETS 15-10-5 Front Squats (95/65)|(65/55) Cal Bike -Rest 1:30 b/t…

Workout    WARM-UP  EMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1 – Lunges  MIN 2 – Alt. DB Deadlifts  MIN 3 – Single DB Strict Press MIN 4 – Alt. Bird Dogs  MIN 5 – Slow Deadbugs  STRENGTH  5-4-3-5-4-3* Bench Press *Keep weight moderate-heavy. (Score is Weight)  WORKOUT  AMRAP x 11 MINUTES 10…

Workout    WARM-UP  2 ROUNDS  10 Step-Ups  10 Up-Downs 10 BB Snatch Grip Deadlift  Into… 1 ROUND 8 Box Jumps  8 Burpees  8 BB Snatch Grip Upright Row  STRENGTH  8-6-6-4* Hang Power Snatch *Keep weight moderate. (Score is Weight)  WORKOUT  EVERY 4:00 x 3 SETS 10 Hang Power Snatches (95/65)|(75/55) 15 Bar Facing Burpees 20…

Korwod 3 rds 25 abmat sit ups 20 Russian twists 1 minute plank 3 rounds In a 4 minute window 500/400 m Row Max rep Clean and Jerk 115/85; 155/105; 185/125 rest 1 minute between rounds

WARM-UP EMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1: Good Mornings MIN 2: Cal Bike (EZ) MIN 3: Glute Bridge MIN 4: Cal Bike (MOD) MIN 5: Up-Downs STRENGTH ON A 15:00 RUNNING CLOCK… 6×5 Deadlift* *Light-Moderate for all sets (Score is Weight) WORKOUT EMOM x 14 MINUTES MIN 1 – 5 Deadstop…

Workout    WARM-UP  3 SETS (5:00 CAP) 35 Single Unders (Progress to Double Unders optional) 10 Kip Swings 5 Slow Ring Rows 10 DB Seesaw Shoulder Press  STRENGTH  ON A 12:00 RUNNING CLOCK… 6×5 Push Press* *Light-Moderate for all sets (Score is Weight)  WORKOUT  AMRAP x 14 MINUTES 75 Double Unders 25 Push Press (75/55)|(65/45)…

Workout    WARM-UP  3 ROUNDS (5:00 CAP) 100m Run  30 Mountain Climbers  10 Russian KB Swings  8 KB Goblet Forward Lunges  STRENGTH  ON A 15:00 RUNNING CLOCK… 6×5 Front Squat* *Light-Moderate for all sets (Score is Weight)  WORKOUT  EVERY 2:30 x 5 SETS 200m Run 10 Front Squats (115/75)|(75/55) (Score is Each Set for Time) 

WARM-UP EMOM x 5 MINUTES MIN 1 – :45 Bike (EZ) MIN 2 – :45 Shoulder Taps MIN 3 – :45 Bike (Mod) MIN 4 – :45 Up-Downs MIN 5 – :45 Bike (Mod-hard) STRENGTH EMOM x 12 MINUTES MIN 1 – 10 KB Z-Press MIN 2 – 12 Alt. KB Floor Press MIN 3…

Workout    WARM-UP  3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps  SKILL  4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional (No Measure)  WORKOUT  4 SETS 12 Hang Power Clean (Athlete Choice) 15 Handstand Push-Ups -Rest…

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat (Score is Weight) BENCHMARK WORKOUT “AWW C'MON KAREN!” FOR TIME 150 Wall Balls (20/14)|(14/10)* *Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.