Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

FUNCTIONAL FITNESS & COMPETITOR“Murph”For time:1 Mile Run100 Pull-up200 Push-up300 Air Squat1 Mile Run _________________ STRONGFIT2 rounds: (very light)10 Cuban Press10 Supiine Scaption10 Prone Incline Front

SLEDS4 rounds:40m Sled Push (MH)(alternate shuttles with a partner) 80m Farmers Carry 4 rounds:20m Sled Push (H)(alternate shuttles with a partner) 80m Farmers Carry 4

UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Single-Arm Row12(L) 10(M) 8(MH) 6(H) Shoulder Press6×6 (rest :10 between sets) Wide Pulldown6×6 (rest :10 between sets) Machine Triceps

FUNCTIONAL FITNESSStrict Press10-8-6-4-2*follow each set with 12 upright row 4 rounds for total reps:1:00 Pull-up1:00 Calorie Bike1:00 Wall Ball 20/141:00 Rest ________________ STRONGFITWeek 32 rounds:

FUNCTIONAL FITNESS3 sets:30 Alternating Side Crunch15 Candlestick Leg Raise30 Toe Touch Crunch 8 rounds for time:4 Single-Arm Devil Press 50/358 Box Jump Over 24/2016 Push-up32

FUNCTIONAL FITNESSFor time:1200m Bike1000m Row800m Run AMRAP 7:003-6-9-12-15-etc…Toes to BarClean & Jerk 135/95 __________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12 Rear

SLEDS20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Carry with Partner

FUNCTIONAL FITNESSPower CleanBuild to Heavy 380% of Heavy 3: 3×3 (1:00 rest) For time:27-21-15-9-3Calorie RowThruster 75/55Push-up ___________________ STRONGFITWeek 22 rounds: (very light)12 Banded Good Morning12

UPPER BODYChest Press3×15 (M) Wide MAG Handle Pulldown3×15 (M) Shoulder Press3×15 (M) Mid MAG Handle Row3×15 (M) Machine Dip3×15 (M) Close MAG Handle High Row3×15

FUNCTIONAL FITNESSStrict Press6(L) 6(M) 6(MH) 6(H)*follow each set with 12 upright row. 7 rounds for time:7 Box Jump Over 24/207 Power Clean 115/7514 Steps Walking

FUNCTIONAL FITNESS3 sets:30 Russian Twist30 Dead Bug30 Mountain Climber For time:70/55 Calorie Bike50 Toes to Bar30 Single-Arm Devil Press 50/35 _________________ STRONGFITWeek 22 rounds: (very

FUNCTIONAL FITNESS“Half Murph”For time:800m Run50 Pull-up100 Push-up150 Air Squat800m Run(partition anyhow) _________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12 Rear Delt Fly

SLEDS2 rounds:40m Backwards Drag40m Sled Push(switch with partner)80m Sled Pull(switch with partner)40m Backwards Drag40m Sled Pull(switch with partner)80m Sled Push(alternate with a partner every 80m)

FUNCTIONAL FITNESSPower CleanBuild to Heavy 380% of Heavy 3: 3×3 (1:00 rest) For time:60 Thruster 75/5560/48 Calorie Row(partition anyhow) _______________ STRONGFITWeek 12 rounds: (very light)12

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front

FUNCTIONAL FITNESSStrict Press6(L) 6(M) 6(MH) 6(H)*follow each set with 12 upright row 2 rounds for time:21-15-9Calorie BikeCalorie RowKB Swing 53/35(2:00 rest between rounds) ________________ STRONGFITWeek

FUNCTIONAL FITNESS3 rounds:50 Flutter Kicks (total)30 Russian Twist (total)10 Hanging Leg Raise AMRAP 15:0080 Double under20 Burpee Over the Bar10 Deadlift 225/155 __________________ STRONGFITWeek 12

FUNCTIONAL FITNESSFor time:800m Run30 Pull-up60 Push-up90 Air Squat400m Run90 Air Squat60 Push-up30 Pull-up800m Run ___________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12

SLEDS40m Sled Push Shuttle20m Sled Push Shuttle60m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 40m Sled Push Shuttle20m Sled Push Shuttle60m

FUNCTIONAL FITNESSPower CleanBuild to Heavy 43×4 at 80% of Heavy Set (1:00 rest) For time:20 Toes to Bar30 DB Snatch 50/3540 Box Jump Over 24/2010

UPPER BODYComplete with as little rest as possible:50 Chest Press(use a weight that you can do for 12-15 reps.) Complete with as little rest as

FUNCTIONAL FITNESSStrict Press8(L) 8(M) 8(MH) 8(H)*follow each set with 12 upright row 10 rounds for time:8 Wall Ball 20/146 Burpee4 Power Clean 115/752 Wall Walk

FUNCTIONAL FITNESS3 sets:20 Windshield Wiper20 V-up1:00 Plank “Annie Likes to Row”50-40-30-20-10Double UnderSit-upCalorie Row __________________ STRONGFITWeek 2Assault Bike8 rounds::10 Hard:20 Easy Machine Squat6×6 (increase weight weekly)(rest

FUNCTIONAL FITNESSFor time:400m Run AMRAP 20:005 Pull-up10 Push-up15 Air Squat For time:400m Run _____________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear Delt Fly12 Supine

SLEDS5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers

FUNCTIONAL FITNESSPower CleanBuild to Heavy 580% of Heavy 5: 3×5 (rest 1:00) For time:50m Farmer Carry 70/4450 Hang Power Snatch 75/5550 DB Walking Lunge Step

UPPER BODYIncline Press6×6(rest :20 between sets) Pec Deck6×6(rest :20 between sets) Machine Dip6×6(rest :20 between sets) Pullover6×6(rest :20 between sets) Rear Delt Fly6×6(rest :20 between

Functional FitnessStrict Press10(L) 10(M) 10(MH) 10(H)*follow each set with 12 upright row AMRAP 8:008 KB Swing 53/3516 Double Under8 Pull-up16 Double Under _______________________ STRONGFITWeek 22

Functional Fitness3 sets:10 Strict Toes to Bar15 Weighted Sit-up20 Banded Good Morning “Death by Squats”Every 1:00 until failure…5 Air Squat1 Thruster 95/65*Add 1 Thruster every

Functional Fitness12-10-8-6 reps of:DB Bench PressDB Bent Over Row(rest as needed) For total time:2 rounds –10 Clean & Jerk 95/6510 Burpee Box Jump Over 24/20

SLEDS80m Sled Push Shuttle80m Sled Pull Shuttle80m Backwards Drag60m Sled Push Shuttle60m Sled Pull Shuttle60m Backwards Drag40m Sled Push Shuttle40m Sled Pull Shuttle40m Backwards Drag20m

FUNCTIONAL FITNESSFor load:Deadlift5-4-3-2-1 For total time:1 round –75 Double Under30 Push-up12 Clean & Jerk 135/95 (rest 1:00) 2 rounds –50 Double Under20 Push-up8 Clean &

UPPER BODYChest Press6×6(rest :20 between sets) Front Pulldown6×6(rest :20 between sets) Shoulder Press6×6(rest :20 between sets) Seated Row6×6(rest :20 between sets) Machine Dip6×6(rest :20 between

FUNCTIONAL FITNESSFor load:Build to Heavy 3 Weighted Pull-upBuild to Heavy 3 Weighted Dip(rest as needed) 10 rounds for time:6 Toes to Bar4 Single-Arm Devil Press

FUNCTIONAL FITNESSFor load:Thruster5-4-3-2-1 For time:150/120 Calorie Row100 Wall Ball 20/1450 Deadlift 185/125(partition anyhow) ___________________ STRONGFITAssault Bike8 rounds::10 Hard:20 Easy Machine Squat6×6 (increase weight weekly)(rest :20

FUNCTIONAL FITNESS12-10-8-6 reps of:DB Bench PressDB Bent Over Row(rest as needed) 3 rounds for time:15 Bar Facing Burpee10 Power Snatch 95/65100′ Farmer Carry 70/44 ____________________

SLEDS4 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m Backwards Drag Shuttle 3 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry

FUNCTIONAL FITNESSDeadlift2(L) 2(M) 2(MH) 2(H) 3 rounds for total reps:AMRAP 3:0020/15 Calorie Bike15 Pull-upMax Wall Ball 20/14(rest 1:00 between AMRAP’s) __________________ STRONGFITWeek 32 rounds: (very

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt

FUNCTIONAL FITNESSFor load:Every 3:00 for 15:003 Weighted Pull-up3 Weighted Dip AMRAP 15:007 Hand Release Push-up5 Toes to Bar3 DBall Over Shoulder 100/80 ____________________ STRONGFITWeek 32

FUNCTIONAL FITNESSThruster4(L) 4(M) 4(MH) 4(H) “Air Force”For time:20 Thruster 95/6520 Power Clean20 Push Jerk20 Overhead Squat20 Front Squat(4 Burpee EMOM starting at 0:00) ________________ STRONGFITWeek

FUNCTIONAL FITNESS12-10-8-6:DB Bench PressDB Bent Over Row(rest as needed) For total time:100 Double Under~then~25-20-15-10-5:Burpee to Plate (45lb rubber plate)Calorie Row~then~100 Double Under __________________ STRONGFITWeek 32

SLEDS4 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Pull Shuttle(alternate shuttles with a partner) _______________ WEIGHTLIFTINGSnatch2 waves:70% 1×175% 1×180% 1×185% 1×1

FUNCTIONAL FITNESSDeadlift3(L) 3(M) 3(MH) 3(H) 20 rounds for time:3 Devil Press 2×35/255 Pull-up7 Calorie Bike ___________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front

FUNCTIONAL FITNESSFor load:Every 3:00 for 15:004 Weighted Pull-up4 Weighted Dip(rest in remaining time) For time:21-15-9Power Clean 115/75Shoulder to Overhead 115/75 ___________________ STRONGFITWeek 12 rounds: (very

FUNCTIONAL FITNESSThruster6(L) 6(M) 6(MH) 6(H) 4 rounds for total reps:AMRAP 3:0060 Double Under15 Burpee Box Jump Over 24/20Max Toes to Bar(rest 1:00) __________________ STRONGFITWeek 12

FUNCTIONAL FITNESSFor time:2000m Row(2:00 on / 1:00 off until finished) 3 rounds for time:400m Run30 Russian KB Swing 70/4420 Front Squat 95/65 ______________________ STRONGFITWeek 12

SLEDS20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Carry with Partner

FUNCTIONAL FITNESSDeadlift4(L) 4(M) 4(MH) 4(H) For time:33-27-21-15-9Wall Ball 20/14Hand Release Push-up ___________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating)

UPPER BODY3 rounds:No rest between exercises.12-15 Machine Shoulder Press12-15 Pec Deck12-15 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Front Pulldown12-15 Rear

FUNCTIONAL FITNESSFor load:Every 3:00 for 15:005 Weighted Pull-up5 Weighted Dip For time:12 Toes to Bar200m Run10 Toes to Bar200m Run8 Toes to Bar200m Run6 Toes

FUNCTIONAL FITNESSThruster8(L) 8(M) 8(MH) 8(H) For total time:3 rounds –9 Deadlift 185/1256 Box Jump Over 24/203 Wall Walk-then-800m Run-then-3 rounds –3 Wall Walk6 Box Jump

FUNCTIONAL FITNESSFor time:750/600m Row(2:30 rest)750/600m Row 5 rounds for total reps:AMRAP 2:0010 Burpee to 6″ Reach15 KB Swing 5/35Max Calorie Bike(rest 1:00 between AMRAP’s) _____________________

SLEDS3 rounds:60m Sled Pull Shuttle(alternate shuttles with a partner) 80m Farmers Carry 6 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 6

FUNCTIONAL FITNESSDeadlift6(L) 6(M) 6(MH) 6(H) For time:21-18-15-12-9Burpee Over the BarThruster 75/55 ____________________ STRONGFITWeek 32 rounds: (very light)12 Banded Hip Flexion8 Single-Leg Hip Thrust4 Bullfrog Deadlift10(L)

UPPER BODYIncline Chest Press12(L) 10(M) 8(MH) 6(H) High Row12(L) 10(M) 8(MH) 6(H) Chest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest

FUNCTIONAL FITNESS“Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00 between rounds) ____________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction6 Tempo Ring

FUNCTIONAL FITNESSBarbell Lunge6(L) 6(M) 6(MH) -each leg- AMRAP 20:005 Power Clean 135/9510 Toes to Bar15 Wall Ball 20/14 _____________________ STRONGFITWeek 22 rounds: (very light)20 TKE8

FUNCTIONAL FITNESSFor time:500m Row(1:30 rest)500m Row For time:10-20-30-40KB Swing 53/35Double UnderCalorie BikeDouble Under __________________ STRONGFITWeek 32 rounds: (very light)15 Prone Incline Rear Delt Fly12 Supine

SLEDS2 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 4 rounds:40m Sled Pull Shuttle(alternate shuttles with a partner) 2 rounds:80m Farmers Carry(alternate shuttles with a

FUNCTIONAL FITNESSCF Open 25.3 __________________ STRONGFITWeek 22 rounds: (very light)12 Banded Hip Flexion8 Single-Leg Hip Thrust4 Bullfrog Deadlift10(L) 8(M) 6(MH) 4(H) Leg Press15(L) 12(M) 10(MH)

UPPER BODYSingle-Arm Seated Row12(L) 10(M) 8(MH) 6(H) Chest Press6×6 (rest :10 between sets) Single-Arm Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip6×6 (rest :10 between sets) Pullover12(L)

FUNCTIONAL FITNESS5 rounds:6 Bench PressMax Rep Strict Pull-up(rest 2:00) With a partner for time:1 Mile Run2000m Row1 Mile Run(partition the distance however you choose) _________________

FUNCTIONAL FITNESSBarbell Lunge8(L) 8(M) 8(MH) -each leg- For time:30 Wall Ball 20/1450 Dumbbell Snatch 50/3530 Wall Ball50 Toes to Bar30 Wall Ball ____________________ STRONGFITWeek 22

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Clean & Push Press 5 rounds for total reps:AMRAP 2:0010 Burpee Box Step Over 24/2050 Double UnderMax Calorie

SLEDS40m Farmers Carry (each)(3 person relay) 6 rounds:10m Sled Push(3 person relay) 40m Farmers Carry (each)(3 person relay) 5 rounds:20m Sled Push(3 person relay) 40m

FUNCTIONAL FITNESS*CF Open 25.2*For time:21 Pull-up42 Double Under21 Thruster 95/6518 Pull-up36 Double Under18 Thruster 115/7515 Pull-up30 Double Under15 Thruster 135/85 ________________ STRONGFITWeek 13 rounds: (very

UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Single-Arm Front Pulldown12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H) Single-Arm Row12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M)

FUNCTIONAL FITNESS4 sets:8 Bench PressMax Rep Strict Pull-up(2:00 rest) 3 sets for time:2 rounds –6 Power Clean 135/953 Wall Walk-after both rounds-20/16 Calorie Assault Bike(2:00

FUNCTIONAL FITNESSBarbell Lunge10(L) 10(M) 10(MH) -each leg- AMRAP 20:005 Shuttle Run (2×25′ = 1)10 Single-Arm Devil Press 50/3515 Wall Ball 20/14 ____________________ STRONGFITWeek 13 rounds:

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Clean & Push Press 5 rounds for time:60 Double Under10 Toes to Bar _____________________ STRONGFITWeek 13 rounds: (very

SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. 200m Sled Pull 200m Farmers Carry _____________________ WEIGHTLIFTINGSnatchBuild to 1RM Clean & JerkBuild

FUNCTIONAL FITNESS*CF Open 25.1* ___________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Romanian Deadlift12(L) 10(M) 8(MH) 6(H) Machine Squat12(L)

UPPER BODY15-12-9Chest PressSupinate Pulldown(no rest) 15-12-9Overhead PressSeated Row(no rest) 15-12-9Machine PulloverMachine Biceps Curl(no rest) 15-12-9Pec DeckMachine Triceps Kickback(no rest) 21-15-9Rope Triceps PushdownRope Biceps Curl(no rest)

FUNCTIONAL FITNESS4 sets:10 Bench PressMax Rep Strict Pull-up(rest 2:00) AMRAP 15:00200m Run40 Double Under20 KB Swing 53/35 _________________ STRONGFITWeek 32 rounds: (light)12 Plate Circle (both

FUNCTIONAL FITNESSBack Squat5-4-3-2-1 For total time:3 rounds –3 Toes to Bar5 Burpee to Plate7 Wall Ball 20/14 (rest 1:00) 3 rounds –5 Toes to Bar7

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Snatch 2 rounds for time:8-6-4-2Deadlift 225/155Hand Release Push-upCalorie Row ____________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Shoulder

SLEDS6 rounds:40m Sled Push80m Shuttle Run40m Sled Pull(alternate rounds with a partner) ___________________ WEIGHTLIFTINGTesting Next SaturdaySnatchBuild to Opener Clean & JerkBuild to Opener “Health is

FUNCTIONAL FITNESSPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) AMRAP 15:0060 Double Under30 Sit-up15 Power Snatch 75/55 _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pullover8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Overhead Press8-12 Lateral Raise8-12 Machine

FUNCTIONAL FITNESS4 rounds:12 Bench PressMax Reps Strict Pull-up(rest 2:00 between rounds) 7 rounds for time:3 Wall Walk7 Russian KB Swing 70/4411 Ring Row ____________________ STRONGFITWeek

FUNCTIONAL FITNESSBack Squat4(L) 4(M) 4(MH) 4(H) 5 rounds for total reps:1:00 Toes to Bar1:00 Calorie Row1:00 Air Squat1:00 Rest _____________________ STRONGFITWeek 22 rounds: (very light)10

FUNCTIONAL FITNESSPower Snatch2(L) 2(M) 2(MH) 2(H) For time:400m Run -then-16-12-8-4Burpee Box Jump Over 24/20Single-Arm Devil Press 50/35 -then- 400m Run ___________________ STRONGFITWeek 22 rounds: (very

SLEDS2 rounds:40m Backwards Drag40m Sled Push(rest while partner completes)80m Sled Pull(rest while partner completes)40m Backwards Drag40m Sled Pull(rest while partner completes)80m Sled Push(alternate with a

FUNCTIONAL FITNESSPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) “Fran”For time:21-15-9Thruster 95/65Pull-up ______________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog

UPPER BODY4 rounds:No rest between exercises.8-12 Machine Dip8-12 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 EZ Bar Curl8-12 EZ Bar Overhead

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For total time:5 rounds –20 Double Under10 Russian KB Swing 70/44 (3:00 rest)

FUNCTIONAL FITNESSBack Squat6(L) 6(M) 6(MH) 6(H) For time:3000/2400m Bike1500/1200m Row75 Wall Ball 20/14(2:00 on / 1:00 off until you finish) _______________________ STRONGFITWeek 12 rounds: (very

FUNCTIONAL FITNESSPower Snatch3(L) 3(M) 3(MH) 3(H) AMRAP 12:008 DB Snatch 50/356 Toes to Bar4 DB Box Step Over 50/35 (20″) _________________________ STRONGFITWeek 12 rounds: (very

SLEDS6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m

FUNCTIONAL FITNESSPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) 3 rounds for total reps:AMRAP 6:003 Wall Walk6 Goblet Lunge 53/3512/9 Calorie Row(2:00 rest between AMRAPs)

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12-15 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For time:90 Double Under60 Pull-up30 KB Swing 53/35800m Run30 KB Swing60 Hand Release

FUNCTIONAL FITNESSBack Squat8(L) 8(M) 8(MH) 8(H) AMRAP 15:005-10-15-20-25-etc…Wall Ball Shot 20/14Toes to BarBurpee ________________________ STRONGFITWeek 38 rounds::10 Assault Bike (hard):20 Assault Bike (easy) Complete with

FUNCTIONAL FITNESSPower Snatch4(L) 4(M) 4(MH) 4(H) For time:42-30-18DB Hang Power Clean & Jerk (1×50/35)Box Jump Over 24/20 _______________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 5(M) 5(MH) 5(H) For time:12-10-8-6-4-2Single-Arm Devil Press 50/35Calorie Bike ________________________ STRONGFITWeek 22 rounds: (very light)15 TKE10 Single-Leg Hip Thrust10