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Skill WorkPre-workout strengthEvery 2:00 for 5 rounds:5 Overhead squats– Build in load. For time:30-20-10Overhead squats (55/75 lb)9-6-3Wall

Rest day

5 rounds for time:20 med-ball cleans (7/9 kg)10 double DB push presses (15/22.5 kg) Skill WorkPost-workout accessory3[…]

Part 1Every 2:00 x 4 sets:0:30 max-cal Assault bike Rest until the clock hits 10:00, and then…[…]

Rest day

Skill WorkPre-workout strength5 sets:1 high hang power clean1 hang power clean1 below the knee power clean AMRAP[…]

For time:30 burpees600-m row30 burpees Skill WorkPost-workout accessory4 rounds:2 Turkish get-ups/side10 single-arm DB bent-over rows/side20 Russian twists–[…]