Sessions @ 7,8,9,10

Meatgrinder
4rds
Run the Block
30 Cal Row
25 Cal Bike
20 GHD’s

Conditioning/ WL 5-7 sets
10 DB/KB Snatch AHAP
rest as needed

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

V1.
Back Squat 5-5-5-3@70,70,70,75
*option to machine for 30 cals between sets

V2.
A1) Back Squat 10-10-10@50-55
A2) Single DB Strict Press 8/8)3
B1) Landmine RDL 10-10-10
B2) Wedged Squat hold for 30 sec 

7 min AMRP
10 G2OH 95/65
10 Thrusters
10 BOB

Conditioning
10 Hang Sq Clean 155/105
20/14 Cals on Bike
Rest 3, Repat

Endurance 2-3rds
Run Church Block

Sessios @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

V1.
Snatch 3-3-3@65-70

V2.
3 sets
10 RKB
10 KB HI Pull
10 KB Goblet Squats
Recover as needed between sets 

1 min of
1) Bike
2) Jumping Lunges
3) DU

V1. Snatch 2-2-2@75-80
V2 Repeat 3 sets @ 8-8-8 w heavier weight

Repeat 3 mins

V1. Snatch 1-1-1 @ 85+
V2. Repeat sets @ 6-6-6 w heavier weight

Conditioning
5 min AMRP
2 SB Clean
3 SB Belly squat
10 Cals on Bike Erg

Body Building 7 min AMRP
5 Bar Curls
5 Upright Rows
5 Strict Press
5 Standing Tri Ext

Endurance
Row 500 @ set pace
rest 2-3
Repeat 3x's