Strength

Strict press

5 @ 60%
5 @ 70%
5+ @ 80%

Conditioning

Amrap 6:
10 shoulder to overhead 40/25k
20 double unders

rest 3 mins

Amrap 6:
10 burpees
10 pull ups

Strength

Sumo deadlift 8-8-8-8-8

superset with strict hspu

Conditioning

9 min ladder:
3-6-9-12-15-18 etc
Toes to bar
Ground to overhead

Strength

Front squat

5 @ 60%
5 @ 70%
5+ @ 80%

Conditioning

27-21-15-9
Thrusters 40/30
bar hop burpees

Gymnastics

Toes to bar progressions

Emom 8

Conditioning

3 rounds for time CAP 30
800m run
40 kb swings 24/16
40 wall balls

Strength

Deadlift

5 @ 60%
5 @ 70%
5+ @ 80%

Conditioning

5 rounds for time CAP 14:
12 deadlifts 60/40
9 hang power cleans 60/40
6 handstand push ups

Rx+ 70/50

Strength

Front rack lunges 6-6-6-6-6

superset with

Strict pull ups 3-3-3-3-3

Conditioning

6 x 2 min on 2 min off:
5 ring muscle ups
(or 5 pull ups, 5 push ups)
10 DB/KB snatch
15 box jumps

Strength

Clean and jerk

Conditioning

3RFT:
400m run
10 clean and jerks 60/40k

Strength

Front squat test day 3-3-2-2-1-1

Conditioning

‘Fran’

21-15-9
Thrusters 42.5/30
Pull ups

Strength

Push press 3-3-3-3-3 ascending

Conditioning

8 min ladder:
2,4,6,8,10,12,14…
Strict hand stand push ups
100m weighted carry

Strength

Deadlift test day 3-3-2-2-1-1-1

Conditioning

2 rounds for time:
10 bar muscle ups
20 bar hop burpees
30 deadlifts 100/70k
40 wall balls 30/20k