STRENGTH Overhead squat 3×5 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING For time: 25 pushups 10 overhead squats 42.5/30kg 5 strict pullups 8 overhead squats 5 strict pullups 6 overhead squats 5 strict pullups 4 overhead squats 5 strict pullups 2 overhead squats …

STRENGTH Press 3×5 Rest 2 minutes between sets CONDITIONING For time: 25-20-15-10-5 of: STOH 50/35kg Box jumps 30/24”

STRENGTH Deadlift 3×5 Rest 2 minutes between sets CONDITIONING For 15 minutes, move through: 6 Pendlay rows 12 V-ups 18 Double unders

STRENGTH Squat 3×5 Rest 2 minutes between sets CONDITIONING “The Mean 15” 4 rounds for time of: 15 Deadlifts 70/45kg 15 Burpees 15 Pullups 15 DB Thrusters 15/10kg

STRENGTH Push press 5×3 (competitors push jerk) Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING For time: Run 400m 30-20-10 of: Down-ups KB SDHP 32/24kg Run 400m

STRENGTH Power clean 5×3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING 2 rounds for time of: 100 double unders 75 dumbbell hang power snatches 15/10kg (any arm(s)/order/breakdown) 50 wall ball shots 9/7kg 25 burpee box jumps   FRIDAY NIGHT LIGHTS A) Power clean …

STRENGTH Front squat 5×3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING For 20 minutes, move through the following: – Sandbag zercher carry the length of the gym and back (walk backwards on way back) x3 – 10 Sandbag bent over rows – Shuttle …

STRENGTH Press 5×3 Rest 2 minutes between sets CONDITIONING AMRAP in 12 minutes of: 7 dumbbell push press 20/15kg 14 jumping lunges

STRENGTH Deadlift 5×3 Rest 2 minutes between sets CONDITIONING AMRAP in 7 minutes of: 10 KB swings 32/24kg 10 box jump overs 24/20” COMPETITORS CONDITIONING AMRAP in 7 minutes of: 5 hang to overhead 60/40kg 10 box jump overs 24/20”

STRENGTH Squat 5×3 Rest 2 minutes between sets CONDITIONING “Tabata something else” Complete 20 seconds of work followed by 10 seconds of rest for 8 rounds across the following exercises… Pullups Pushups Situps Squats Your score is total reps. Stay on each station for the full 8 rounds before moving onto the next station. There …