Warm up: Stretch Conditioning: Boat Race 3RFT 500m row 400m run Rest 3min after ea round Clean & Jerk: Alternating on the minute x 10...

Warm up: Stretch Conditioning: AMRAP x 20min 30 OHS (95/65) 30 Box Jumps (24/20) 30 T2B 30 Cal row Midline: 3RFT 100 dbl unders 25 GHD...

Warm up: Stretch Strength: Tempo Deadlift 7 sets of 3 Regular pull off ground, 5 sec negative Conditioning: 200m run, 21 Deadlifts...

Warm up: Stretch Strength: 1) 6 sets on the 2:00min Power Snatch + Hang Squat Snatch + Squat Snatch 2) Tempo Back Squat 6 sets of 2 reps...

Warm up: Stretch Clean complex On the 2:00min x 7 sets Hang Power Clean Hang squat Clean Push jerk Split jerk Conditioning: “Go fish”...

Warm up: Stretch Strength: Build to a Heavy 3 Rep Thruster Conditioning: 2RFT 400m Run 21 Thrusters (95/65) Midline: 3 Sets not for time...

Warm up: Stretch Skills: HSPU (not for time) 20 reps Rest 1 min 15 reps Rest 1 min 10 reps Rest 1 min 5 reps Advanced do strict...

Warm up: Stretch Strength: Back Squat 6-6-4-4-2-2 (building) Conditioning: AMRAP x 13min 60 DB Snatches (50/35) 50 Wall balls (20/14)...

Warm up: Stretch Conditioning: In a 25min window Run 2miles or row 4K With remaining time, AMRAP 12 Deadlifts (155/105) 9 Hang Power...