Strength Every 5 minutes for 3 sets, complete: Sumo-stance Deadlift x 5 reps @ 60%, 65%, 70% DB Pullover x 5 reps Banded Triceps Pushdown

Conditioning Complete as many reps as possible in 25 minutes of: 5-10-15-20-etc… Pull Ups10-20-30-40-etc… Push Ups15-30-45-60-etc… Air Squats Note: Continue to add 5 Pull Ups,

Strength Every 2 minutes for 4 sets, complete: a. DB RDLs x 10 reps b. Weighted Chin Up x 3 reps then, every 2 minutes

Strength Every 5 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121 Single-arm Banded Pulldown x 10 reps/arm @

Strength Every 2 minutes for 4 sets, complete: Snatch Balance + 2 Overhead Squats *increase load as possible Conditioning 3 rounds for time of (25

Strength Every 3 minutes for 9 sets, complete: Back Squat – 3, 4, 5 reps @ 70% – 2, 3, 4 reps @ 80% –

Strength Every 2:30 minutes for 9 sets, complete: Bench Press – 4, 5, 6 reps @ 70% – 3, 4, 5 reps @ 80% –

Strength Every 3 minutes for 12 minutes (4 sets), complete each for time:200m/160m Row100m Sprint Conditioning In teams of 2, complete the following for time:

Strength Every 3:30 minutes for 7 sets, complete: Deadlift – 3 reps @ 60%, 70%, 75% – 2 reps @ 80%, 85% – 1 rep

Strength Every 5 minutes for 3 sets, complete:Heavy Barbell Curls x 5 repsBar Dips x 5 repsDB Pullovers x 5 repsAbwheel Rollouts x 5 reps

Conditioning For time: 1 mile DB Carry Note: At each corner and finish perform 1 round of DB “DT” *DB “DT” = 12 Deadlift, 9

Strength Every 2 minutes for 4 sets, complete: Overhead Press x 5, 6, 7, 8 reps* *start at 37.5% of 1RM Bench Press and try

Strength Every 4 minutes for 3 sets, complete: Front Squat x 5 reps @ 50%, 52.5%, 55% of Back Squat Bent-over Barbell Rows x 10

Strength Handstand Walk Drills (10 minutes)1) 12″ Line – Kick up to Handstand with 5 second hold2) 18″ Line – Kick up to Free Handstand,

Strength Every 4 minutes for 4 sets, complete: Bench Press x 5 reps @ 60%, 65%, 70%, 75% Barbell Curl x 10 reps Conditioning 10

Strength Every 3 minutes for 5 sets, complete: Deadlift x 3 reps @ 60%, 65%, 70%, 70%, 70% DB Shrug x 10 reps Conditioning 15-12-9

Strength Every 2 minutes for 3 sets, complete: Snatch Grip Deadlift x 5 reps @ 45% of Deadlift Max then, every 2 minutes for 5

Strength Every 4 minutes for 3 sets, complete:Bar Dips x 10 repsInverted Barbell Row x 10 repsDB Pullover x 10 reps then, every 4 minutes

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was

Strength Every 2 minutes for 10 minutes (5 sets), complete: 50m Sprint – walk back to start – Conditioning For time: 25 Calorie Row 20

Strength Every 4 minutes for 4 sets, complete: Back Squat x 5 reps @ 60%, 65%, 70%, 70% DB Pullovers x 5 reps Conditioning Complete

Strength Every 3 minutes for 9 sets, complete: Bench Press – 6 reps @ 62%, 65%, 67% – 8 reps @ 60%, 62%, 65% –

Conditioning “Bear Complex” Without dropping the bar, complete the following sequence seven times: – Power Clean – Front Squat – Push Press (have bar land

Strength Every 3 minutes for 7 sets, complete: Deadlift – 5 reps @ 60% – 5 reps @ 70% – 3 reps @ 75% –

Conditioning For time: Run 1200m 32 Alternating Pistols 20 Handstand Push Ups 8 Power Cleans (155/105) Run 800m 26 Alternating Pistols 14 Handstand Push Ups

Strength Every 4 minutes for 3 sets, complete:Single-arm DB Row x 8 reps/armDB Skull Crushers x 8 repsAlternating DB Curl x 8 reps/arm then, Every

Strength Every 3 minutes for 15 minutes (5 sets), complete: 5 Strict Pull Ups 5 Strict Ring Dips 30 sec Hollow Hold/Rock Conditioning For time:

Strength Every 2 minutes for 5 sets, complete: Overhead Press x 6, 7, 8, 9, 10 reps *try for 30-35% of 1RM Bench Press and

Strength Every 3 minutes for 5 sets, complete: a. Back Squat – 10 reps @ 50% – 8 reps @ 60% – 6 reps @

Strength Every 2 minutes for 6 minutes (3 sets), complete: Overhead Squat x 5 reps @ 43X1 – empty bar only then… Every 2 minutes

Strength Every 2 1/2 minutes for 9 sets, complete: Bench Press – 5 reps @ 60%, 65%, 70% – 3 reps @ 75%, 80%, 85%

Strength Every 4 minutes for 4 sets, complete: Deadlift x 5 reps @ 60%, 65%, 70%, 70% DB Shrugs x 20 reps Banded Face Pulls

Conditioning For time (25 min cap): 150 Wall Ball Shots *perform 5 Burpees at the top of each minute beginning at 0:00 *compare to 211016

Strength Rope Climb Drills Conditioning Complete as many rounds and reps as possible in 20 minutes of: Run 200m 5 Tire Flips 3 Rope Climbs

Strength Every 4 minutes for 4 sets, complete:Seated* DB Strict Press x 10 repsSupine Ring Row x 10 reps @ 2121KB Front Rack Carry x

Strength Every 5 minutes for 3 sets, complete: Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 40X1 Reverse Plank March w/ feet elevated x