Warm up: Stretch Strength: Build to a heavy set of 10 Deadlift Conditioning: Fran 21-15-9 Thrusters (95/65) Pull ups On the 4:00min mark...

Warm up: Stretch Strength: Front Squat 3-3-3-3 (building) Conditioning: 10 - 1min Rounds 10 lateral burpees Max Rep Power Snatches...

Warm up: Stretch Conditioning: “Jump City” 1 Round 800m run 80 Dbl unders 21 Hang Power Cleans (155/105) 2 Rounds 400m run 40 Dbl unders...

Warm up: Stretch Conditioning: 10RFT 5 T2b 7 Push ups 9 KB Swings (53/35) Midline: Not for time 3 sets of 20 weighted sit-ups 2 sets of...

Warm up: Stretch Strength: EMOM x 10min 1 Power Clean + 1 Front Squat + 1 Push Jerk Conditioning: 5RFT 200m run 10 OHS (95/65) 30 Dbl Unders

Warm up: Stretch Strength: 1)OHS 3-3-3-3 (building) 2) Build to a heavy full snatch Conditioning: For time AMRAP Ladder x 8min 3  Clean &...

Warm up: Stretch Strength: Build to a heavy set of 8 Deadlift Conditioning: 2RFT 10 Bar Muscle ups (modify- x2 Pull ups) 20 Bar facing...

Warm up: Stretch Strength: Build to a Heavy set of 10 reps Back Squat Conditioning: 3RFT 800m Run 30 Cal Row 20 Altenating DB Snatches...

Warm up: Stretch Skill: EMOM x 6min 6 HSPU 12 air squats Conditioning: For time 30 KB swings (53/35) 30 Thrusters (95/65) 30 Cal Row Rest...

Warm up: Stretch Strength: Front Squats 2-2-2-2-2-2 (building) Conditioning: For Time 21-15-9 Row for Cals SDHP (95/65) Wall balls...