Strength/Skill

Every 2:00 x 6 Sets

• 1 Clean + 1 Jerk

Build to a heavy lift.

Conditioning

8 Rounds:

• 12/10 Calorie Row or 200m Run
• 8 Burpees
• Rest :45

Goal: Consistent output every round.

Strength/Skill

Every 2:00 x 6 Sets

• 1 Clean + 1 Jerk

Build to a heavy lift.

Conditioning

8 Rounds:

• 12/10 Calorie Row or 200m Run
• 8 Burpees
• Rest :45

Goal: Consistent output every round.

Strength/Skill

Every 2:00 x 6 Sets

• 1 Clean + 1 Jerk

Build to a heavy lift.

Conditioning

8 Rounds:

• 12/10 Calorie Row or 200m Run
• 8 Burpees
• Rest :45

Goal: Consistent output every round.

Skill EMOM (18 Minutes)

Minute 1

• 5 Strict Pull-Ups
• (Scale: Ring Rows)

Minute 2

• 20–30 Second Handstand Hold
• (Advanced: Shoulder Taps or Wall Walk)

Minute 3

• 12 Hanging Knee Raises
• 20 Hollow Hold

Conditioning

30 Minutes Zone 2
Choose:

• Row
• Bike
• Easy Run

Skill EMOM (18 Minutes)

Minute 1

• 5 Strict Pull-Ups
• (Scale: Ring Rows)

Minute 2

• 20–30 Second Handstand Hold
• (Advanced: Shoulder Taps or Wall Walk)

Minute 3

• 12 Hanging Knee Raises
• 20 Hollow Hold

Conditioning

30 Minutes Zone 2
Choose:

• Row
• Bike
• Easy Run

Skill EMOM (18 Minutes)

Minute 1

• 5 Strict Pull-Ups
• (Scale: Ring Rows)

Minute 2

• 20–30 Second Handstand Hold
• (Advanced: Shoulder Taps or Wall Walk)

Minute 3

• 12 Hanging Knee Raises
• 20 Hollow Hold

Conditioning

30 Minutes Zone 2
Choose:

• Row
• Bike
• Easy Run

Strength

Deadlift

• 5 x 4 @ RPE 8

Accessory

• Single-Leg Romanian Deadlift – 3 x 8/leg
• Weighted Sit-Ups – 3 x 12

Workout

10-Minute AMRAP

• 10 Deadlifts (135/95)
• 10 Hand-Release Push-Ups
• 200m Run

Goal: Smooth, unbroken movement.

Strength

Deadlift

• 5 x 4 @ RPE 8

Accessory

• Single-Leg Romanian Deadlift – 3 x 8/leg
• Weighted Sit-Ups – 3 x 12

Workout

10-Minute AMRAP

• 10 Deadlifts (135/95)
• 10 Hand-Release Push-Ups
• 200m Run

Goal: Smooth, unbroken movement.

Strength

Deadlift

• 5 x 4 @ RPE 8

Accessory

• Single-Leg Romanian Deadlift – 3 x 8/leg
• Weighted Sit-Ups – 3 x 12

Workout

10-Minute AMRAP

• 10 Deadlifts (135/95)
• 10 Hand-Release Push-Ups
• 200m Run

Goal: Smooth, unbroken movement.

SURPRISE – 3 Person Workout

SURPRISE

Strength
Back Squat

• 5 x 4 @ RPE 8 (should feel like you could have done 2 more reps)

Accessory

• Walking Lunges – 3 x 12/leg
• Weighted Plank – 3 x :45

Workout
12-Minute AMRAP

• 10 Wall Balls
• 8 Box Jumps
• 6 Power Cleans (135/95)

Goal: Steady pace with unbroken wall balls.

Strength
Back Squat

• 5 x 4 @ RPE 8 (should feel like you could have done 2 more reps)

Accessory

• Walking Lunges – 3 x 12/leg
• Weighted Plank – 3 x :45

Workout
12-Minute AMRAP

• 10 Wall Balls
• 8 Box Jumps
• 6 Power Cleans (135/95)

Goal: Steady pace with unbroken wall balls.

Strength
Back Squat

• 5 x 4 @ RPE 8 (should feel like you could have done 2 more reps)

Accessory

• Walking Lunges – 3 x 12/leg
• Weighted Plank – 3 x :45

Workout
12-Minute AMRAP

• 10 Wall Balls
• 8 Box Jumps
• 6 Power Cleans (135/95)

Goal: Steady pace with unbroken wall balls.

Partner Workout
18 Rounds (9 each)

• 10 Alt SA DB Snatches (50/35)
• 10 Burpees

Partner A completes a full round while Partner B rests, then switch.

Finisher
3 Rounds

• 20 Russian Twists
• 30 Ab Mat Sit Ups

Partner Workout
18 Rounds (9 each)

• 10 Alt SA DB Snatches (50/35)
• 10 Burpees

Partner A completes a full round while Partner B rests, then switch.

Finisher
3 Rounds

• 20 Russian Twists
• 30 Ab Mat Sit Ups

Partner Workout
18 Rounds (9 each)

• 10 Alt SA DB Snatches (50/35)
• 10 Burpees

Partner A completes a full round while Partner B rests, then switch.

Finisher
3 Rounds

• 20 Russian Twists
• 30 Ab Mat Sit Ups