Part 1 Front Squat 3 Sets: 10 Front Squats at 60% Or Less *Rest 2-3 Mins Between Sets Part 2 AMRAP 9 Barbell Bent Over Row [On the...

Part 1 5 x 1:30 Intervals 10 Toes To Bar 30 Double Unders Max Meter Bike Erg *Rest 3 Mins Between Intervals Part 2 Stability Work 3-4...

Part 1 Power Clean 3 Sets: 10 Power Cleans/Dowel Skill Practice at 60% Or Less *Rest 2-3 Mins Between Sets Part 2 8 Rounds 3 Power...

For Time: 1200M Row 40 AbMat Sit-ups/Other Core 30 Weighted Box Steps Ups 200M Farmer’s Carry 30 Weighted Box Steps Ups 40 AbMat...

Part 1 Plyos [0:00-6:00] 3 Sets: 5 Kneeling Overhead Wallball Throw Rest 1 Min Between Sets Part 2 Push Press 3 Sets: 10 Push Press at...

On the 6:00 x 4 Rounds 400M Run/Row/Bike/Ski 30 DB Snatches 30 Push-ups