Conditioning

3 Rounds For Time:: 15 Minute Cap

50 Wallball @ 20/14

30 Double Unders

10 Chest 2 Bar Pullups

(L3: MU, choose a number 1-10 that’s right for you)

Capacity Work

3 Rounds For Time:

50 Wallball

30 Lateral Jumps over Plate

20 Ring Rows

COOL DOWN

3 Min Flush + 3 Min Foam Rolling

Homework - Bias (choose one)

Conditioning Bias

5 sets @ 50% effort

1 min Bike

1 min Row

1 min Plank

1 min Single Unders

1 min Run

1 min Bear Crawl

Strength Bias

Every 90 seconds for 8 sets

2 TNG Snatches, build to 75%

EMOM 10

3 Squat Cleans @ 60-65%

Snack Bias (aesthetic)

1000m Row warmup style, 15 easy strokes + 5 hard all the way through.

10 Min Flow Session

50’ Farmer Carry (db or kb)

20 sec L-sit Hold (paralettes)

50’ Yoke Carry

**carries should burn by the end but be completely doable each time.

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