**Empty Barbell warmup using the complex

15 Minutes to complete 5 Sets of the complex, building to a heavy for the day.

3 P. Clean

3 Front Squat

3 Shoulder to OH

Conditioning - Partner

4 Sets Each (I go/You Go)

24 Air Squats

12 Burpees

-1 partner works to complete a round while the other rests until 8 rounds are completed-

Capacity Work

6 Sets Each (I go/You Go)

12 Air Squats

6 Burpees

-perform the capacity work if you cannot sprint through the complete conditioning rounds without slowing-

Homework - Choose One

Snack Work

Back Squat - 5x3 (2111) @ 65%, rest as needed

3 Sets, rest as needed

5/5 Cossacks Squat

3/3 Pistol, holding weight in front


6 Rounds, 1 min at each station @ ez effort


Single Unders

Step Ups

Turkish Get up




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