Amateur

Deadlift 1x 5 (add 10 lbs to last workout)

Collegiate

Every Minute for 8 Minutes: Complete 3 Deadlifts @ 80% of your most recent 1 RM.

Conditioning

Complete 6 Rounds for time:

DB Farmer’s Carry – 30 yds 60 yd Shuttle Run KB Swing – 12 Reps Rest 90 seconds *For Shuttle Run, sprint 30 yds out and back. *For DB Farmer’s Carry, go as heavy as possible.

Amateur

Squat 3×5 (+5 lbs to last workout)

Collegiate

Squat 5×5

Conditioning

Complete as many rounds as possible in 15 minutes: Rope Climb – 1 Rep Push Presses @ 70% Bodyweight – 5 Reps Burpee box overs – 5 Reps Rope Climbs – 2 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps…

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Weighted Pull Up 2 RM

Collegiate

Power Clean 3, 3, 3, 3 Weighted Pull Up 2 RM

Conditioning

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of: Burpee Chest to Bar Pull Up Calories on C2 Rower

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Lunge 4×8 each Floor Press 5, 5, 5, 5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete 5 Rounds for time:

Barbell Thruster – 5 Reps 20 yd DB Farmer’s Carry

Rest 60 seconds

Hang Power Clean – 5 Reps Plyo Push Ups – 10 Reps

Rest 30 seconds

*Plyo pushups should be performed by dynamically alternating hands on a 45 lb bumper plate. The only resting position should be the top of the pushup. “Walking” hands is a no rep. *For Farmer’s Carry, go as heavy as possible.

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

Power Snatch 6×2 Chin Ups 3 x Max Reps

Conditioning

Complete for 6 rounds for time: Ground to Overhead – 3 Reps Plate Overhead Walking Lunges – 12 Reps (6 RT, 6 LT) Russian Twists – 24 Reps