Warm up: Stretch Conditioning: “Heart Burn” 1 mile Run (2K Row) 10 rounds of Bergeron beep test Bergeron beep test: 7 Thrusters (75/55),...

Warm up: Stretch Strength: Front Squat 2x4 @ 75% 2x3 @ 80% 2x2 @ 85% Superset 6x15 Abmat sit ups between squats Conditioning: AMRAP x...

Warm up: Stretch Strength: 1) Build to a Heavy set of 10 Push Press 2) Deadlift 3x3 @ 80% 3x2 @ 85% 3x1 @ 90% Rest as needed between sets...

Warm up: Stretch Conditioning: For time 30-20-10 Hang Power Clean (115/75) Cal bike Directly into 10-20-30 Deadlifts (205/145) Row Cals...

Warm up: Stretch Strength: Back Squat 9 reps @ 70% 9 reps @ 75% 9 reps @ 80% Conditioning: “Wasabi” For time: 1000m run 40 C2B pull ups...

Warm up: Stretch Strength: Front Squat 2x4 @ 75% 2x3 @ 80% 2x2 @ 85% Conditioning: 200m run, 21 Power Snatch (95/65) 200m, 21 OHS 200m,...

Warm up: Stretch Strength: Deadlift 3x3 @ 80% 3x2 @ 85% 3x1 @ 90% Stamina Conditioning: 100 Wall Balls for Time (20/14) *Every minute on...

Warm up: Stretch Conditioning: A) 3RFT 75 Dbl Unders 20 Kipping HSPU B) 4RFT 400m Run 15 SDHP (95/65) 9 Burpee Box Jump overs (24/20)...

Warm up: Stretch Strength: EMOM x 12min Min 1-6: 1 high Hang Snatch + 1 Hang Snatch + 1 Power Snatch Min 7-12: 3 OHS Conditioning: 5RFT...

Warm up: Stretch Conditioning: 0:00-10:00min 2K Row then Max Clean & Jerks (135/95) in remaining time 10:00min-13:00min Rest...