Conditioning 10 rounds 6 DB Squats rx 50/30 8 DB box step overs 4 DB thrusters 2 DB devils press 100 meter sled push

Strength Deadlifts 6*3 Conditioning 21-15-9 Hang squat snatch 115/85 Back squat Calorie ride

Skil/cardio conditioning running 1*800 meters 1*600 meters 3* 400 meters1 min rest after each run then 3*200 ( 30 sec rest ) Conditioning 20-18-16-14-12-10-8-6-4-2 Burpees Kettlebell Swings (53/36) adv 70/53GHD sit ups

Strength every 90 seconds for 15 minutes 1 Full clean + 2 jerks @90% conditioning 4 rounds 50 Double unders 21 wallballs 25/16 15 Pull-ups 9/9 front rack lunges 155/105

Class times today 8,9am and 4 pm only Strength5*3 1 snatch grip press to 1 overhead squat Conditioning Betty 5 rounds 12 Push press 135/95 20 Box jumps 24/20

Valentines Day Partner workout For Time (with a Partner)30 Partner Burpees (one partner holds a plank while the other burpees over) 100 Wall Ball Shots (25/16lb) 100 Pull-Ups 200 Double-Unders 4 Rope Climbs Then 4 Rounds of: 15 Thrusters 95/65 15 Kettlebell Swings(53/35 lb) 15 Box Jumps (24/20 in)

Strength Bulgarian spilt squats 5/10 ( 5 each leg) Conditioning 4 Rounds for Time 250 meter sprint 10 Deadlifts (275/185 lb) 50 Double-Unders15 Box jumps 24/20

skill/strength3 rounds 40 Hollow rocks 10 Toe to bar 15 push ups 5 dips Conditioning 21-18-15-12-9-6-3 Handstand Push Ups Pistol Muscle Ups Burpees

skill/strength Clean Pulls 4*4 Power Cleans 4* 2 Conditioning Every 4 minutes for 5 rounds 300/250 meter row 20 Ghd sit ups 3 Cleans 155/115

Strength Push Press 4*3 push Jerk 4*2 Conditioning 2 Rounds of: 8 Power Snatches (155/105 lb) 8 Bar-Facing Burpees 2 Rounds of: 8 Power Snatches (135/95 lb) 8 Bar-FacingFinally, 2 Rounds of: 8 Power Snatches (135/95 lb) 8 Bar-Facing BurpeesFinally , 2 Rounds of: 8 Power Snatches (135/95 lb) 8 Bar-Facing Burpees