A) 18:00 Strength
3×2 Front Squats @ 90%
3×1 Front Squats @ 92.5%
6×16 1-Arm OH Press (8R/8L)
6x:30 Hollow Hold (Weighted)


B) 5:00 AMRAP
10 Skaters
10 V-Ups

5 sets
In 4:00 complete:
1 Lap Sprint
10 Cal Row Sprint
10 Weighted Pushups
AMRAP Toes to Bar
*Rest 1 min after each round

A) Benchmark!
“Bile”
20 Burpees
10 “L” Laps

B) Climb the Ladder
1, 2, 3….10
Strict Pull Ups
Clean & Jerk (95/65)

A) Alternating EMOM x 12:00
1st: 6 Deadlifts (155/95) + 8 Heavy Goblet Squats (70/53)
2nd: 12 Hand-Release Push Ups

B) Alternating EMOM x 12:00
1st: 7 MB Squat Cleans + Max Abmat Sit Ups
2nd: 10 Plank Opposites + Max Reverse Lunges

Partner Workout!
24:00 AMRAP
40 DB Snatch (50/30) (10L/10R each partner)
20 Box Jumps
:30 1-Arm KB Suitcase Iso Hold
40 1/4 Burpees
20 Pistol Squats
*partners stay on the same exercise and take turns working
*on Suitcase hold, one partner holds while the other does Burpees or pistols

25:00 AMRAP
10 1-Arm DB/KB Thrusters (50/30)
20 Burpees
30 Jiu Jitsu Get Ups
40 MB Russian Twists