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Strength
Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%

*3 Seated Vertical Jumps after each set

Time Trial
For Time
500m Row…

For Load
10-9-8-7-6-5-4-3-2-1
Bench Press
Power Clean

*500/400m Bike Erg after each set

25 Minute Time Cap…

“Brian”
 AMRAP 28
 9 x Back Squats 165/115
 4 x Bar Muscle Ups
 14 x Burpees Over Bar
 Run 400 meters

All alternate vers…

Conditioning
For Time:
5 Sets
16 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
8 Stri…

Weightlifting
10:00 EMOM
1 Snatch Pull + 1 Squat Snatch

Perform @ 70%+ of 1RM Snatch

Conditioning
10 Rounds for Time
3 Squat S…

Conditioning
Every 2:00 x 4 Sets
12/9 Calorie Echo Bike
9 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets
48 Double Unders
12…

Strength Conditioning
18:00 EMOM
Minute 1: 5 Bench Press 31×1 Tempo
Minute 2: Clean Pull + 3 Power Cleans
Minute 3: Rest

Bench @…

Strength
Back Squat
Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%

Conditioning
“Jackie”
Row, 1000 m
50 Thrust…

SunDay FunDay!!!

Conditioning
7:00 AMRAP
3 Deadlifts
6* V-Ups
30 Double Unders

Load: 315/205lb, 143/93kg
*V-Ups increase by 3 …

Mike A Member of the Month WOD!!!!

Partner Workout 👬👫👭
Splits reps as desired
30 Clean and Jerks 135/95
40/32 Calorie Ro…