Every 3min for 12min (4 sets)
20 walking lunges with DB or KB
(Go as heavy as possible each set)

Stamina Conditioning
EMOMx7:
6 C2B Pull-ups
30 Double-unders

10min AMRPA
10 deadlifts
5 hang cleans
4 pushpresses
M 70kg/ F 50kg

Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24"/20")

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

*Find your max weight.
*Make sure you already warm up before you enter class.

Back squat
6 x 50%
4 x 55%
4 x 60%
2 x 70%

Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

6 stations

Ladder (assorted drills decided by trainer)
Curve skateboarders
two foot plate hops (2 plates high)
mountain climbers
SL Hurdle hops
SL Rope alternating waves

Round 1: 30:10 x2 in a row per (switch legs second round for SL drills)
Round 2: 40:10 x2 in a row per (alternate legs for SL drills )

14 minute circuit
18 minutes

3x2min ON/2min OFF
15 Wall Balls
10 Deadlifts 80/60kg
AMRAP Bar Facing Burpees

Deadlift 3x60% ,3x70%, 2x80%, 3x1x90%