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Conditioning & AMRAP

Conditioning:
1 Round of FGB (Push Press, Power Clean, Box Jump, Wall Ball)

Rest 4 min

AMRAP 6 (15 mins)
10 Wall Balls
15 Sit-ups
10 KB Swings

Rest 5 minutes

20 Pistol Squats (Each leg)
20 HSPU

23min amrap

35 ring dips
15 squat snatches 50/70kg

Every 4 minutes 20/25cal row

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Modified to:

15 reps - 45# thrust
200m run
20 reps - 45# thrust
400m run
30 reps - 25# thrust
800m run

Front squat 8 RM

10 Burpees
15 KB Swings
20 Double-Unders
Rest 1 Minute
5 Rounds

AMRAP 12
3-6-9- etc..
Burpee Box Jump Over
C2B

Bench press
1. 5 reps @60%
2. 5 reps @65-70%
3. 4 reps @80%
4. 3 reps @85%
5. 3 reps @90%

MVMT

Lax glutes max + med
Scorpion
Lizard rotations
Torsion control
Rig holding squat prep
Leg swings
15 sprawls

X 10min

Alternating StrongCon

Box Squats x 15 reps
Deadstop rows x 15/ reps

Conditioning is total between partners :

Row - 3000m
Ski - 2500m
Run - 1.5m

10min

30/15

One legged TRX burpees 
One armed dumbbell thrusters

10min

30/15

One legged TRX pistols
One arm dumbbell plank windmill

10min

Remaining time :

AMRAP

15/ banded bicycles
15/ banded plank lateral legs
15/ elevated crab openers

Back squat 4x 3 @ tempo 30X1