A. Warm Up

3 Sets NFT

60 seconds Row

10 Push Ups 20X0

20 Band Pull Throughs

60 seconds Bike

5/leg Abduction Bias RNT Goblet Squats 30X0

B. Strength

Front Squat

Build to a 3RM

-12 minute time cap-

*Record score on whiteboard

C. Conditioning

Choose one, two or all of the following

*Record each score separately

2 minute AMRAP

25 Russian KBS

25 Burpees

-rest 6-8 minutes-

2 minute AMRAP

20 Power Clean and Jerk 95/65#

Max Calories Assault Bike in Time Remaining

-rest 6-8 minutes-

2 minute AMRAP

30 Toes to Rings/Bar

Max Meters Row in Time Remaining


A. Warm Up

3 sets NFT

60 seconds bike or row

30-60 second plank

30-60 second static glute bridge

B. Strength

Choose one or both of the following

Power Snatch

Build to a TnG 2RM

Close Grip Bench Press

build to a 1RM

Single Arm Dumbbell Row

Perform a tough set of 8 reps/arm between your final 3-4 attempts of Close Grip Bench Press

C. Conditioning

5 Rounds for Time of

Row 200/175m

5 Snatch R 50/35

7 Burpees

5 Snatch L 50/35

Coaches challenge KB Snatch 53/35