Warm-up:
Row 500m
Burgener Warm-up (2x with Bar)

3 Rounds “Bear Complex” (5 Reps each movement)
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press (behind the neck)

Workout of the Day:

  “Fran”

21-15-9 Reps of:

Thrusters (95/65)
Pullups

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Warm-up:
3 Rounds
5 Medball Cleans
5 Wall Balls
5 OHS w/Ball
(Don’t sit ball down during round)

Finish with
15Pass Throughs
Shoulder stretch
Pec Stretch

Workout of the Day:

Bench Press 1-10-1-20-1-30 Reps
(Percentages are 70/62/55)

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Warm Up:

Burgner Warm Up x 2/bar

2 Rounds/ Down & Back
Butt kicks
Power skip
Crab Walk

3 Rounds:

10 pass throughs
10 groiner stretch
10 push press/pvc
10 snatch high pulls/pvc

Work out of the Day:

1000 m row
60 push ups
30 DB hang power snatches (right arm)
60 sit ups
30 DB hang power snatches (left arm)

Warm-up:
Row 750m

3 Rounds
10 Barbell Cleans
10 V-ups
10 Supermans
10 Ring Rows

Workout of the Day:

Thrusters 1-10-1-20-1-30

Percentages are 65%/55%/45%

Finish with 25 Toes to bar

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Warm-up:

2Min Jump Rope

Kettlebell/Dumbbell Complex

4 Rounds
5 (1) Arm Swings
5 High Pulls
5 Cleans
5 Push Press
Repeat Rt arm/Left Arm

Skill:
Muscle Up Rows
Transition

Workout of the Day:

AMRAP 15 Min.

5 Handstand Pushups
10 Pullups
15 Box Jumps

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Warm-up:
500m Row
3 Rounds:
10 Barbell Deads
10 Barbell Presses
10 Pushups
10 Pullups, Deadhang

Skill:
Deadlift Review

Workout of the Day:

Deadlift 1-10-1-20-1-30

Finish with 50 situps (Stretch)

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