Strength/Skill

Strict Press

5x5, building toward a quality set of 5

Conditioning

15 Minute AMRAP

15/12 Cal Row

20 Box Jumps @ 24/20

25 Slam Ball - choose your ball

Capacity Work

15 Minute AMRAP

8/6 Cal Row

10 Lunges or Step ups

15 Situps

Homework - Bias, choose one

SNACK Work - Aesthetic

EMOM 10

5 Behind the Neck Standing Military Press 2+ sec descent

EMOM 8

Min 1: 20 sec One Arm Top Of Ring Row Hold (L/R)

Min 2: 50’ Double KB Front Rack Carry (tough)

**emphasize position and posture

Core

1 Min Hollow Hold, rest 1 Min, 1 Min Hollow Hold

Conditioning

5 Sets @ 80%

45 sec bike

45 sec DB Box Step Overs @ 50/35

90 sec rest

Strength

Every 2 minutes for 16 minutes

15 Deadlifts @ 40%

10-25’ Handstand Walk or variation

Comment

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