Monday 

STRENGTH
8 min to find max load complex:
3 Conventional Deadlifts
1 Hang Power Clean
2 Front Squats

CONDITIONING
"C.A.R.E.S #1"
With one partner working at a time, complete total reps
(10 min time cap):
"Randy" 75 Power Snatch (75/55)
"Karen" 150 Wall Balls (20/14)
Max Rep Double-unders 

Tuesday 

STRENGTH
Close-Grip Bench Press
Strict Toes-to-Bar
3x5

CONDITIONING
"Floater"
With both partners switching once, for time (4 min time cap):
250m Row
60 Double-Unders

Wednesday 

STRENGTH
Back Squat Jump
5x5 @25%

CONDITIONING
"Banjo Lessons"
7 sets for max reps:
30 sec AMRAP Burpee Box Jumps (24/20)
30 sec Rest
30 sec Farmer hold (choose load)
30 sec Rest

Thursday 

STRENGTH/SKILL
15 min to work on Jumping-Kipping (Pull-Ups, C2Bs, BMUs, or MUs)

CONDITIONING  
"Lights Out"
For time:
400m Run
40 Slam Balls (50/30)
40 Lunges
200m Run
20 Slam Balls
20 Lunges
100m Run
10 Slam Balls
10 Lunges

Friday 

STRENGTH 

Strict Press 4x4 @ 80% 

CONDITIONING
"Odds & Evens"
EMOM x 16 min:
Odd min: Row 200M
Even min: 15 Push-Ups 

Saturday 

TBD