3 rounds:
10-15 Cal Row/Bike/Ski
8 Wall balls
8 Burpee jump-ins
2 rounds:
5+5 Windmills with KB
20sec Hold in bottom of squat
with KB

Find your 4 RM push press

3 RFT
25 Bar over burpees
10 Power Cleans 70/50kg
500/400 Meter Row
10 Push Jerks 70/50kg

12 min AMRAP
Buy in:
100 Kettlebell swing (24 kg/ 16 kg)

Rest of time AMRAP

9 deadlift (75 kg/ 45 kg)
3 wall climb

AMRAP 15:

20 alternating Dumbbell Snatches / 10 Power Snatch @40kg
40 Double-Unders
20 Burpees
40 Double-Unders

15 min AMRAP:

10 Arnold Press, pick load
20 Rear Delt Flies, pick load
30 Bicep Curls, 45/35 lbs

Arnold Press- moderate weight
Rear Delt Flies- light weight
Bicep Curls- empty barbell

NOTE: Use two dumbbells for the Arnold press, two light dumbbells for rear delt flies, and an empty barbell for your bicep curls. Remember to keep the quality high and don't get caught up in the AMRAP.

Warm Up - 2 Rounds of:

5 L/5 R World's Greatest Stretch
10 Scorpion Stretches
10 Step Down Box Jumps
5 Barbell Back Squats, 45/35 lbs / 20/15 kg
5 Barbell Front Squats
5 Barbell Overhead Squats

Workout Prep:

3 rounds for quality of:
3 Back Squats
3 Front Squats
3 Overhead Squats
5 Step Down Box Jumps

Each round build in weight to finish on your loading for the workout (rx = 135/95)

Conditioning - For time:
40 Back Squats, 135/95 lbs
40 Box Jumps, 24/20 in
30 Front Squats, 135/95 lbs
30 Box Jumps, 24/20 in
20 Overhead Squats, 135/95 lbs
20 Box Jumps, 24/20 in

OTM 15 min

1 - 5 min Shoulder press x 5
6 - 10 min Push press x 4
11 - 15 min Power jerk x 3

First week start 50 % shoulder press 1 RM. Every next week try to add, more weight. You can also do one (1) more rep every minute every week.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(24)
On the 5:00 x4
400m run
12 goblet lunge w/db or kb
24 sit ups
record slowest round

Finisher
60 bicycles
1:00 samson stretch

5k row progression
Score: avg split time