STRENGTH:

Deadlift

4 @ 65%

4 @ 70%

4 @ 75%

4 @ 80%

CONDITIONING:

300m Run

30 Deadlifts (225/155)

300m Run

30 Med Ball Sit Ups (20/14)

300m Run

30 Box Jump Overs (24/20)

300m Run

GYMNASTICS:

4 Rounds:

Pull Ups @ 70%

Ring Dips @ 70%

CONDITIONING:

EMOM, 15 Minutes:

#1:  12/10 Cal Row

#2:  40 Double Unders

#3:  ME DB Snatches (50/35)

STRENGTH:

EMOM, 16 Minutes

#1:  3 Power Cleans

#2:  2 Hang Power Cleans

#3:  1 Squat Clean

#4:  Increase weight and rest

CONDITIONING:

21 – 15 – 9

Burpees over the Bar

Hang Power Cleans (135/95)

GYMNASTICS:

5 Rounds:

Pull Ups @ 60%

Ring Dips @ 60%

CONDITIONING:

“Matt’s Welcome Home Workout”

4 Rounds:

200m Run

15/12 Push Ups

7 Thrusters (95/65)

STRENGTH:

Deadlifts

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

CONDITIONING:

16 Minute AMRAP

100m Farmer’s Carry (55/35)

60 Double Unders

30 Kettlebell Swings (55/35)