WARM-UP -
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty
bar))
5 Kip Swings
3 Inch Worms
STRENGTH -
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%

2:00 Machine

-into-
8:00 AMRAP

5 Kip Swings
10 Ring Rows
10 Banded Pass Throughs
5 Muscle Snatch (PVC- empty
bar)

5 Snatch Push Press (PVC-
empty bar)

5 Overhead Squats (PVC-
empty bar)

WARM-UP -
10:00 AMRAP
1:00 Machine
10 Roll and Reach
10 Bird Dogs
3 Deadlifts (empty bar - build
across sets)
5 Sumo Deadlift High Pull
(kettlebell)
5 Pike Push Ups
STRENGTH -
Deadlift for load:

10:00 AMRAP
1:00 Air Bike
5 Inch Worms
10 Deadbugs
10 Dynamic Squat Stretches
3 Back Squats (empty bar -
build across sets)
STRENGTH -
Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%

Crossover Symmetry or
Banded 7’s

-into-
8:00 AMRAP

WARM-UP -
3:00 Row (increase pacing
every 1:00)

-into-
4:00 AMRAP

WARM-UP -
10:00 AMRAP
1:00 Row
10 Cossack Squats
10 Bird Dogs
5 Back Squats (empty bar)
STRENGTH -
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%

WARM-UP -
2 sets
1:00 Jump Rope
1:00 Run

-into-
8:00 AMRAP

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP