Oly 5 sets buildingClean Pull w/;05 return to floor+ Clean Hi Pull+ Hang CleanSet 1@ 65%, 2@70%, 3@ 75%, 4&5@ 80% Conditioning For Time3 Rounds of 1 Round of DT10 Pull-UpsDirectly into 2 Rounds1 Round of DT10 HSPUDirectly into 1 Round1 Round of DT10 Bar MURead More

Conditioning “Buckle Up”AMRAP 5200′ Walking Lunge (body weight)35 AbMat Sit-UpsMax Cal RowRest 5:00AMRAP 5100′ Double DB Farmers Lunges (50s/35s)50 AbMat Sit-UpsMax Cal RowRest 5:00AMRAP 5 200′ Walking Lunge (body weight)35 AbMat Sit-UpsMax Cal RowRead More

Skill Development 10:00 working on techniqueLegless Rope ClimbsRope ClimbsL-Sit Rope Pulls Conditioning “Speed Limit” 15:00 CapBuy-In 3k/2k BikeIn time remaining, AMRAP8 Burpee Box Jumps (24/20)8 C2B Pull-UpsRead More

Strength 7 sets on the :90sPower Clean+ F Squat+ Push Jerk+ ClusterSets @ 50, 55, 60, 65, and last 3 sets @ 70% Conditioning Rack City for time10 P Cleans (155/105)50 Air Squats10 F Squats (155/105)50 Air Squats10 Push Jerks (155/105)50 Air SquatsRead More

Strength Front Squat Singles EMOM 9Min 1@ 84%Min 2@ 87%Min 3@ 90%Min 4@ 87%Min 5@ 90%Min 6@ 93%Min 7@ 90%Min 8@ 93%Min 9@ 96%***use time up to 15:00 to build to heavy single Conditioning Crash Test for Time1500m Row30 DL (245/165)45 Lateral Burpees over the BarRead More

Conditioning For Time10-1 reps of P Snatch (95/65)HSPU***EMOM 5 T2BRead More

Strength Push Press12:00 to establish 10 RM Conditioning Opening Day for Time21-15-9Wall Balls (20/14)C2B Pull-UpsThrusters (95/65)Box Jumps (24/20)KB Swings (24/16kg)Read More

Gymnastics Skill 4x on the 2:30s40 DU15 GHDSUMax distance Handstand Walk in time remaining Conditioning Sprint Tri Intervals 5x AMRAP 430/20 Cal Row20/14 Cal BikeAMRAP 10m ShuttlesRest 4:00 betweenRead More

Strength Back Squat12:00 to establish 5 RM Conditioning Pins and Needles AMRAP 125 Strict Pull-Ups10 OHS (95/65)15 Deadlift (95/65)Read More

Strength Front Squat EMOM 9 – Single repsMin 1@ 81%Min 2@ 84%Min 3@ 87%Min 4@ 84%Min 5@ 87%Min 6@ 90%Min 7@ 87%Min 8@ 90%Min 9@ 93% Conditioning “Blue Steel” for Time3 Rounds 7 P Snatch (75/55)7 T2B7 Box Jumps (24/20)35/25 Cal Bike3 Rounds 7 P Snatch (75/55)7 T2B7 Box Jumps (24/20)35/25 Cal Bike 3 Rounds...Read More