Workout:

3x20 Squat

3x10 Jump Squat

3x10 Split Jump

Power Clean Progression:

5 reps @ 95#

5 reps @ 115#

5 reps @ 135#

1 rep @ 145#

1 rep @ 155#

1 rep @ 165#

1 rep @ 175#

5x1 @ 185#

Then:

4x30m Farmer Carry (HEAVY)

Then:

Jerk Progression:

Same Load/Reps as Clean Progression

10 minute Row @ Easy Pace

Then:

3x20m OH Lunge @ BB

2x20m OH Lunge @ 75#

1x20m OH Lunge @ 95#

Then:

6x TGU @ 35# KB +

90sec FLR

Five Rounds

Then:

4x (20sec Work/10sec Rest) Squat

Rest Two minutes

4x (20sec Work/10sec Rest) Squat

Rest Two minutes

4x (20sec Work/10sec Rest) Squat

Then:

150sec Fast Rope Dead Hang

Workout:

10 minute Row @ Easy Pace

Then:

Bench Press @ 135# on BOSU to Complete Failure +

Pull-up to complete failure

Five sets, Rest 2 min between each

Then:

4x15 Accelerating Back Squat @ BB & 95# of Chain

Rest 2min between sets

Then:

300sec Blaster Bar Hold

Workout:
Warm up with Med Balls
Then:
Cauldron Work-up
Then:
6x Explosive Shoot & Press @ BB with 45# +
6x Pull-up
6 sets, rest as needed between each set
Then:
6x Weighted Lunge (3 each side) @ 70-75% Bodyweight +
10x Split Jump (5 each side)
Two rounds
Do three sets of two rounds
Rest one minute between each set
Then:
10x Whip Smash +
10m Rope Pull @ 50#
Three times non-stop

Workout:

“Big Five 55” (Variant):

Piston Press on Bosu @ 2 x 53# KB +

Pull-up +

Deadlift @ 185# +

Box Jump @ 30” Box +

Ball Slam @ 40#

10-9-8-7-6-5-4-3-2-1 reps of each

Workout:

Barbell Complex:

6x Snatch +

6x OHS +

6x Back Squat +

6x Good Morning +

6x Bent-Over Row +

6x Deadlift

Two Sets @ 75#

Two Sets @ 95#

Then:

20x OHS @ 45-65# +

60m Bear Crawl +

20x Pull-up +

30x Front Squat @ 75-95# +

60m Bear Crawl +

15x Pull-up +

40x Back Squat @ 95-115# +

60m Bear Crawl +

10x Pull-up +

50x Air Squat +

60m Bear Crawl +

5x Pull-up

Then:

“Cool Down”:

10x Whip Smash +

10m Rope Pull +

10m Sprint

Two Rounds

Compete three total sets, Rest some between each

Workout:

KB Swing Ladder:

15 reps @ 35# KB +

12 reps @ 44# KB +

10 reps @ 53# KB +

8 reps @ 70# KB +

5 reps @ 106# KB

Then:

Work Up to 1RM Single Leg Deadlift

Then:

5x2 (2 each side) SLDL @ 80-85% 1RM

Then:

Coal Cart (Variation):

Pull 10m +

10x Pull-up

Five total sets, Rest some between each set

Then:

3x TGU (3 each side) +

60sec FLR

Five Sets

Then:

Cool Down