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STRENGTH: 5 x 8 Bulgarian Split Squats, each leg 8 Single Arm Row, each arm CONDITIONING: 5 x AMRAP 2 of: 20 Wallballs Max Calorie

SUNDAY FUNDAY W/ COACH JAMIE! WARM-UP: 100 Jumping Jacks 3 x 10 Cossack Squats 10 Scorpions 10 Prone Supermans BB WARM-UP: 3 x 3 Muscle

SKILL: Kipping T2B Review CONDITIONING: At 0:00 1k Row/Ski or 2k Bike For Time At 7:00 5 rounds for time of: 9 Thrusters @ 95/65

CONDITIONING: For Time: 120 Double Unders 90 Hang Power Snatch @ 75/55 60 Burpees 3 Laps Around Block *33 Minute Cap

STRENGTH: Back Squat: 5 x 3 Pause Back Squat @ 70% (3 second pause) -then- 3 x 5 Back Squat @ 70% (No Pause) CONDITIONING:

CONDITIONING: 3 x 200m Run 15 Power Clean @ 115/80 200m Run 15 Pull-ups *15 Minute Cap ACCESSORY: 3 x 10 Bentover BB Rows @

STRENGTH: Front Rack Step-ups 5 x 6, each leg *Set Box Height to right above knee CONDITIONING: Every 3 Minutes for 5 rounds 200m Row/Ski

STRENGTH: Clean Deadlift + Hang Clean Pull + Hang Clean + 2 Jerks *15 Minutes Building CONDITIONING: 21-18-15-12-9 of: Push Press @ 95/65 KB Swings