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Conditioning  EMOMx24 min 1: 2 squat snatch build to heavy min 2: 3 rope climbs min 3: 10 cal bike

Make up day or work on skills/weaknesses!

Conditioning  Kelly 5 RFT 400m run 30 box jumps 24/20 30 wall balls 20/14  

Teams of 2 27-24-21-18-15-12-9-6-3 cal row thrusters 95/73 each member works to do each set solo 27 cal then 27 thrusters then switch other person does 27 cal 27 thrusters and continue down that workout

conditioning  1. For time 5–10–15–20–15–10–5 Overhead Squats (115/75lbs) Toes-to-bar 2. EMOM×6 8-10 calorie bike 8-10 ball slams 20/14 scale back calories if you are on bike more than 20-30 seconds in first round. This is an all out sprint the entire time.            

Strength Clean EMOMx12 3 cleans 70-80% Conditioning  Sled push EMOMx12 :30 sprint

Conditioning  Morrison 50-40-30-20-10 wallballs 20/14 box jumps 24/20 kb 53/35

Conditioning 3 RFT 400m run 15 burpee 25 air squats 15 HSPU  

teams of 2 3000m bike 50 OHS 115/75 15 bar facing burpee (synchronized) 40 sumo deadlift high pull 115/75 15 bar facing burpee 30 HSPU 15 bar facing burpee 20 front squats (each)

Conditioning Granite Games workout 3 12 minutes AMRAP:   12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs)