Physical Training

Strength 7 Rounds 5 Kettlebell Rows (53s/35s) 5 Bench Press (work-up to heavy) Conditioning 10min E2MOM 10 Bench Press (145/95) 10 Kettlebell Rows (53s/35s) 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 5 x 5 deadlifts Conditioning Partner Alt EMOM For Time Until 10,000km is reached on C2 Bike Erg 3 Clean and Jerk with Plate (65/45) Max Meters on Bike Split work as needed Tabata – Core Sit-ups Dead bug RT Arm KB Z-Press with Twist LT Arm KB Z-Press with Twist Plank Mountain Climber…

Conditioning E2MOM for 20 min 7 Cal Assault Bike 5 Wallballs (20/14) 1 Squat Clean (185/135) 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 min AMRAP 6 Controlled Push Jerks (115/75) 6 Broad Jumps Conditioning 18 min Alt Emom (45-sec on, 15-sec transition) C2 Bike Erg (hold 1200/800+ cal/hr) Rower (hold 1200/800+ cal/hr) Ski Erg (hold 1000/700+ cal/hr) Split work as needed Tabata – Core Sit-ups Dead bug RT Arm KB Z-Press with Twist LT Arm KB…

Strength 3 rounds 7 Push-up Complex2 Strict Pull-ups 1 Decline Push-up + 1 Pike Push-up 8 Snatch Lunge ( 4 each arm 25lb KB) 6 Ring Dips Conditioning 3 Rounds of 21, 15, 9 for Time (Partner) Power Clean (135/95) Bench Press (135/95) Split work as needed Tabata – Core Sit-ups Dead bug RT Arm…

Strength 7 min Amrap 25m Overhead Ball Carry (80/50) 2 Strict Pull-ups Conditioning 3 Rounds for Time (Partner) 1000m Row 50 thrusters (45/35) 30 Pull-ups Split work as needed 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…

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.