Strength You have 20 mins Overhead Squat 3*3 Full Snatch 4*2 Conditioning 9-7-5 Reps For Time Muscle-Ups Squat Snatches (135/95 lbs) After each round do a 400 meter run

Strength Otmem for 12 mins 1 full clean + 2 jerks Conditioning For Time 10 Thrusters (105/75) 15 Bar-Facing Burpees 250 meter sprint 20 Thrusters (105/75) 25 Bar-Facing Burpees 250 meter sprint 30 Thrusters (105/75) 35 Bar-Facing Burpees 250 meter sprint

Strength Bench Press 6*3 Conditioning 5 rounds 500 meter row 15 Bench Press 135/95 15 ghd sit ups or 25 regular sit ups

Skill/Midline 4 rounds 20 ghd sit ups 40 ghd Russian twists (weighted) 1 minute flutter kicks 40 hollow rocks 8 ring dips Conditioning For Time 10-9-8-7-6-5-4-3-2-1 Reps of: Alternating Dumbbell Snatches (75/45 lb) Handstand Push-Ups

Strength Strict Press 3*4 Push Press 4*2 Conditioning 5 Rounds for Time 15 Wall Balls 25/15 15 Power Cleans (105/85)

Cf stockton members ..Friday evening 6 to 8 come out for sand volleyball. Strength Emotm for 15 minutes 3 Front Squats @85 to 90% Conditioning 3 rounds 20/15 cal ride 75 double unders

Partner workout Cash in run 400 meters together 5 rounds 20 wallballs 30/20 20 Burpees 20 cal row or ride 4 rounds 25 DB Cleans 50/30 25 push ups 25 cal row or ride 3 rounds 35 DB snatches 50/30 35 sit ups 35 cal ride or row 2 rounds 50 DB Thrusters 50/30 50 […]

Strength Snatch Pulls 3*4 Power Snatches 4*3 Conditioning (Every min on the minute) EMOM in 10 minutes 2 Overhead Squats (135/95 lb) 2 Push Presses (135/95 lb) Then ( 1 minute rest) Start at the 11 min marker 21-15-9 Reps for Time Push Presses (135/95 ) Toes-to-Bars

Midline 4 rounds 30 weighted hollow rocks 30 weighted flutter kicks 30 alt v-ups 30 sit ups Conditioning 3 rounds 10 Deadlifts275/185 50 double unders

3 times thru row 250 under 1 min-(1min rest) Strength Bulgarian spilt squats 4*8 Conditioning 4 rounds 3 Thrusters 135/95 6 Bar over burpees 9 toe to bar 12 push ups 12/10 Cal bike