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...

Warm up: Stretch Strength: Front Squat 5-5-5-5-5 (building) Conditioning: 50-40-30-20-10 Row for Cals Sit ups Kb swings (53/35)

Warm up: Stretch Strength: Deadlift 4-4-4-4-4 (building) *touch and go reps Conditioning: 10RFT 5 bar facing burpees 6 T2B 7 Power Snatch...

Warm up: Stretch Conditioning: 1) 2K Row for time 2) 5RFT 10 GHD sit ups (beginners use Abmat) 15 Bench press (135/95) 20 Back Ext 400m Run

Warm up: Stretch Strength: Back Squat Every 2 min 6 reps @ 70% 4 reps @ 75% 2 reps @ 80% 6 reps @ 75% 4 reps @ 80% 2 reps @ 85% 6 reps @...

Warm up: Stretch 1. Gymnastics For Time 30 Kipping HSPU 2. Strength Conditioning For Time 50 Power Cleans (155/105) 3. Conditioning: The...

Warm up: Stretch Conditioning: AMRAP x 12min 12  at facing burpees 9 Power Snatches (115/75) 6 Bar muscle ups Midline: 4 Rounds 500m row...