Warm up: Stretch Strength: Push press 3-3-3-3-3 Start at 75% and build up to a heavy set of 3 Conditioning: For time: 1000m row Directly...

Warm up: Stretch Conditioning: 1) In a 15min window, 2 Rounds 30/21 Cal Row 25 Box jump overs (24/20) 20 Front squats (135/95) In...

Warm up: Stretch Strength: Back Squat 2-2-2-2-2(building) Conditioning: AMRAP x 5min Buy in 50 Wall balls (20/14) 12 Deadlifts (185/135)...

Warm up: Stretch Strength: Front Squat 2-2-2-2-2-2-2 (building) Conditioning: 3 Rounds In a 3min window 9 Power Snatches 15 Power Cleans...

Warm up: Stretch Skill: On the 2:00min x 5 rds Max HSPU (@ 40% effort) Front Rack DB Lunge (length of room, down & back) *choose your...

Warm up: Stretch Conditioning: 1) 5RFT DT 12 Deadlifts (135/95) 9 Power Cleans 6 Push Jerks 2) Stamina Conditoning: For time...

Warm up: Stretch Strength: Front Squat  7-7-5-5-3-3 AbMat sit ups 6x15 Conditioning: 5 Rounds 1 minute Wall balls (20/14) 1 minute Kb...

Warm up: Stretch Strength: Back Squat 3-3-3-3-3 (building) Back Ext 5x10 *superset Conditioning: AMRAP x 20min 25/18 Cal row 50 Dbl...

Warm up: Stretch Strength: On the minute x 10 1 Clean & Jerk + 1 split Jerk Conditioning: “Vadar” 3RFT 24/17 Cal Row 21 Wall balls...

Warm up: Stretch Strength: Alternating on the minute x 12min Odd: 1 front Squat Even: 3 Back squats *85% of 1 rep Front squats for both...