STRUCTURE Strength: A1:Glute Bridge DB Bench Press 5x10 A2: Medball Knee Tucks 5x10 - Conditioning: 15 min AMRAP 10 KB Gorilla Rows 10...

POWER A.Tempo Bench Press 3x8 B1. Paused Pendlay Row 4x8 B2. Hollow Hold 4x:20 C. KB Pause Squat 4x12 - BARBELL A. Snatch High Pull +...

ENDURANCE For time: Ski 500m Row 500m Rest 2 min X 5 sets (build) - BARBELL CLUB A. Clean High Pull - floor + hang, 5x(2+2) @55-70% B....

POWER - A. Tempo + Pause Back Squats 3x8 B. Deadlift 3x8 with :03 eccentric C. Goblet Squats 1x50 *every-time you break = 5 push-ups -...

BARBELL CLUB - A. Snatch Balance - build to heavy triple B. Muscle Snatch + Snatch - 5x(2+2) @60-70% C. Clean Panda Pull - floor + hang,...

ENDURANCE - A. 8 min. AMRAP: Row 1500m/1000m AMRAP Burpees Rest 3 minutes - B. 8 min. AMRAP: AB 100/75 cals. AMRAP Burpees Rest 3 minutes...

STRUCTURE Strength: A1.Band Facepull 6x:30 A2. Front Squat Iso Hold 6x:30@110% - Conditioning: :30/:30 1. KB Bottoms Up Walk 2. Supinated...

POWER - A.Deficit Deadlift 4x6 B.Floor Press 5x5 C1.Drag Curl 4x10 C2.DB Lunges 4x10 - BARBELL - A. Muscle Snatch + Power Snatch -...

ENDURANCE - For total time: 50-40-30-20-10 AB cals. Burpees to a plate - BARBELL CLUB - A. Front Squat + Split Jerk - 5x(2+1) @70-80% of...

POWER - A. Back Squat 5x6 B. Bench Press 5x6 C1. Suitcase DL 4x10 per side C2. Band Facepull 4x20 - BARBELL CLUB - A. Power Clean + Split...