Warm up: Stretch Strength: Build to a heavy set of 12rep Back Squat Conditioning: JT 21-15-9 HSPU Ring Dips Push ups

Warm Up: Stretch Conditioning: AMRAP Ladder x 12min 3 Thrusters (95/65) 3 T2B 3 Cal Row 6 Thrusters 6 T2B 6 Cal Row 9 Thrusters 9 T2B 9...

Warm up: Stretch Strength: Bench press 5-5-5-5-5 Dips 5x5 Abs 5x10 *superset movements Conditioning: 3RFT 600m run 21 Hang Squat Snatches...

Warm up: Stretch Strength: Build up to a 5-rep touch and go Power Clean Conditioning: AMRAP ladder x 9min 2 Power Clean (135/95) 4 Hand...

Warm up: Stretch *warm up on movements for wod Conditioning: “Dirty 30” 30 Box Jumps (24/20) 30 C2b 30 KB swings (70/45) 30 front squats...

Warm up: Stamina: 4x500m Row Sprints Rest as needed to maximize intensity Conditioning: For time 45 Deadlifts (115/75) 35 Hang Power...

Warm up: Stretch Strength: Squat Clean Min 1,2,3: 3 Squat Cleans (70%) Min 4 rest Min 5,6,7: 2 Squat Cleans (75%) Min 8 rest Min 9,10,11:...

Warm up: Stretch Strength: 5 supersets 10 Bench Press 10 Romanian Deadlifts Conditioning: “Long gone” 5 Rounds 1min wall balls (20/14)...

Warm up: Stretch Conditioning: For time 800m run 21 Power Cleans (185/135) 400m med ball run (20/14) 21 Burpee Box jump overs (24/20)...

Warm up: Stretch Strength: Back Squat 9-9-9 (70%-75%-80%) Back Ext 3x15 (between sets of squats) Conditioning: AMRAP x 6min 1 T2B 1 HSPU...