Monday 6/1 "STRENGTH" Build to a moderate in 10 minutes of: 3 TnG Squat Clean + Split Jerk "CONDITIONING" 2 Sets: AMRAP 5 minutes @ 85% 10 Box Jumps w/ Step Down (24/20) 3 Shuttle Runs (d/b = 1) 10 Toes to Bar Rest 2:00 between AMRAPS REST 5:00 1 Set @ 100% AMRAP 5 minutes 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) Calorie Row Tuesday 6/2 "CONDITIONING" 3 Rounds for Time: 15 C2B Pull-ups 250m Row REST 3:00 3 Rounds for Time: 15 HSPU 250m Row REST 3:00 3 Rounds for Time: 5 Bar

Monday 5/25 "CONDITIONING" Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner Edition: Run Together. Split Reps as Needed. Tuesday 5/26 "CONDITIONING" For Max Reps: 4 Minutes: Max Meter Row 4 Minutes: Max Box Step Overs 4 Minutes: Max Kettlebell Swings (53/35) 4 Minutes: Max Meter Row REST 5:00 4 Rounds for Time: 12 Single Arm DB/KB Suitcase Deadlift 2 Single Arm DB/KB Farmer's Carry (d/b = 1) (Switch arms each round) Wednesday 5

Monday 5/18 "STRENGTH" In 10 minutes: Build to a heavy 1-rep DL "CONDITIONING" Benchmark: McGhee AMRAP 30 minutes: 5 Deadlifts (275/185) 13 Push-ups 9 Box Jumps (24/20) Tuesday 5/19 "CONDITIONING" 3 Rounds for Time: 100 Double Unders 10 Shuttle Runs (d/b = 1) 30 C2B Pull-ups REST 5:00 For Time: 100 Abmat Sit-ups Wednesday 5/20 "CONDITIONING" Teams of 2. AMRAP 15 minutes: 15 Wall Balls (20/14) 15 SDHP (75/55) While P1 is rowing 500m, P2 will complete as many rounds as possibl

Monday 5/11 "CONDITIONING" For Time: 10-20-30-40-50 Alt. DB Snatches (53/35) 15 Burpee Box Jump Overs (24/20) (Time Cap: 20 minutes) REST 5:00 Coach's Choice Tuesday 5/12 "CONDITIONING" 5 Sets: AMRAP 3 minutes: 250m Row 9 Goblet Squats (53/35) 9 Toes to Bar 18 Double Unders REST 1:00 REST 5:00 3 Sets: 1:00 Single DB/KB Farmer's Carry (R) REST 1:00 1:00 Single DB/DB/KB Farmer's Carry (L) REST 1:00 Wednesday 5/13 "STRENGTH" EMOM x 10 minutes: 2 Hang Power Cleans "CONDITIONING"