Strength: 3 x 2-3 Box Squats (Narrow stance, no pause) Between Sets: -10 Banded GM -7/side Prayer Hold Lateral Step ups Conditioning: 5...

Skill: 12 min EMOM (alternating) -10 Power Snatches 75/55 -30 Double Unders Conditioning: 5 Deadlifts 4 Power Cleans 3 Front Squats 2...

Strength: Speed Day 8 x 3 Box Squats @ 65% Conditioning: With a Partner 3 min of... -Bike -Ski -Sled -Row -Shuttle Run *Rest 1 minute...

Strength: Close Grip Bench Press 3 x 2-3 reps Between Warm Up Sets 3 Rounds 10 each Partner Pull Overs 7 SA Seated Press/side...

Strength: Skill Day 20 minutes ME Farmer’s Carry :90 Rest ME Bar Hang :90 Rest ME Pinch Plate Hold :90 Rest Conditioning: Tabata 1.Ball...

Strength: Sumo Deadlift 3 x 2-3 reps Between Warm Up Sets: 3 Rounds 1 lap HEAVY sled Push 8/side Banded Reverse Lunge Conditioning: As...

Skill: 12 min alternating EMOM ODD: 3 Hang Cleans (Goal is to maintain speed) EVEN: 20-30 lateral bar jumps Conditioning: 15 min. AMRAP 5...

Strength: 3 Rep Max Box Squat Conditioning: Open Workout 11.3 5 min AMRAP Squat Clean and Jerk 165/110

Strength: Make up 3 RM lift day Conditioning: 5 Rounds Every 3 min complete.. 12/10 cal sprint on bike 10 burpees

Strength: 3 Rep Max Conditioning: Partner Workout 15 minutes P1: Run 400 m P2: AMRAP 20 Jump Lunges (L+R=2) 20 KB Swings