Warm Up: Stretch 1. Barbell Conditioning: For Time 30 Power Snatches (155/105) 2. Strength: OHS 10-10-10 3. Conditioning: AMRAP x 18min...

Warm Up: Stretch Strength: Push Press 3-3-3-3-3 (building) Conditioning: For Time: 50/35 Cal Row 40 Kb Swings (70/44) 30 Push Jerks...

Warm up: Stretch Strength: EMOM x 10min 1 Front Squat *2sec pause at the bottom Conditioning: “Elizabeth” For Time: 21-15-9 Squat Cleans...

Warm Up: Stretch Conditioning: For Time: 2K Row 200 Dbl Unders 10 Rounds of Cindy (Adv- C2B Pull Ups)

Warm Up: Stretch Strength: On the :90sec x 7 sets Power Clean + Hang Squat Clean + Front Squat Conditioning: 3RFT 400m Run 50 Sit Ups 25...

Warm up: Stretch Strength: Thrusters- build to a Heavy set of 3 from rack Conditioning: A) 5RFT 20/15 Cal Row 10 Thrusters (115/75) B)...

Warm Up: Stretch Gymnastics Conditioning: 20 HSPU (Adv- Strict) Rest 2min 20 HSPU (Adv- Strict) Conditioning: In 3min 24 Box Jump Overs...

Warm Up: Stretch Strength: Back Squat 2x2 (90%) 2x4 (85%) 1x10 (75%) Super set 10 Back ext between each. Conditioning: For Time: 9-15-21...

Warm Up: Stretch Strength: Front Squat Build to: Heavy 7 rep Heavy 5 rep Heavy 3 rep Conditioning: 5 Rounds: 1:00 row for Cals 1:00...

Warm Up: Stretch Assault bike: 3 Rounds 25 Cals/15 Cals Rest 1min between Conditioning: AMRAP x 20min “Open test” 50 Wall balls (20/14)...