15 min EMOM1-Run 100m2-10 Goblet Squats3-10 Push-Ups Strength10×7 Deadlifts Conditioning20 min AMRAP10 DB Snatches 55/3510 Wall Balls 20/14Row 250m

Mile Run Conditioning5 Rounds2 min EMOM5 Back SquatsThen1:00 Cal Row 18/121:00 Cal RE Bike 13/8Rest 1:00RX BS 155/105 and set calRX+ BS 185/125 and max cal

10 min EMOM10 Burpees ConditioningTeam of TwoCarry 1000lb 400m50 plate OH Walking Lunges200m Sled Push50 Bag Toss Over ShoulderCarry 1000lb 400m LUNGES-one partner is holding a plank other partner working on lunges 45/35 CARRY-anything items that equals up to 500lb …

3 Rounds15 Cal Row3 Inchworms15 KB SDLHP10 PVC Pass Throughs ConditioningEvery 2:00 For 20:00Row 200m5 Hang CleansStart light and add load every 2 rounds.

3 RoundsRun 200m5 Inchworms Strength10 min EMOM3 Back Squats Conditioning20 min AMRAPRun 200m10 Power Cleans (115/85)Row 250m

3 Rounds2:00 Cardio15 KB Swings10 Burpees Conditioning30 Min AMRAPTeam of Two5 Deadlifts (185/135)10 Cal Row5 Deadlifts30 Double Unders or 7 BurpeesAlternate Rounds

15 min Stretch and Cardio Strength12 min EMOM3 Push Press ConditioningTeam of 3100 Cal RE Bike (switch every 30 sec)100 Wall Balls (ball cannot touch the floor)100 Pull-Ups100 Cal RE Bike100 Wall Balls