Gymnastics Conditioning Every :90 for 9:00 (6 sets)Max set HSPU Conditioning AMRAP 940 Bar Facing Burpees40 Hang Power Cleans (95/65)In time remaining, max reps Bar MURead More

Strength Push Press Complex – perform 4 setsPause Push Press+ Push Press+ Pause Push Press+ Push PressSet1 @ 60% of Jerk, Set2 @ 65%, Set 3&4 @ 70% Conditioning “Four Loko” 4x on the 5:00s20/15 Cal Row40 DUs7 Front Squats (185/135)Read More

Strict Gymnastics 0:00-5:003 Strict Negative HSPU5 Strict T2B5:00-10:001 Wall Walk1 Gymnastics Complex*1 Strict C2B Pull-Up*1 Strict Pull-Up*1 Kipping Pull-Up*1 C2B Pull-Up*1 Bar MU10:00-15:005 Strict Ring Dips5 Pausing Ring Rows Conditioning “Part Time” 3 Rounds 12 Burpees over DB18 C2B Pull-UpsDirectly into 3 Rounds12 Alt DB Snatch15/10 Cal BikeRead More

Strength Back Squat WavesWave 1- 4@ 86%, 3@ 92%, 2@ 98%Wave 2- 4@ 92%, 3@ 98%, 2@ 104%Wave 3- 4@ 98%, 3@ 104%, 2@ 110% Conditioning Air Fryer 3 RFT50 Air Squats10 Power Clean and Jerks (135/95)Read More

Strength Front Squat EMOM 91 Rep each minuteMin 1@ 78%, Min 2@ 81%, Min 3@ 84%Min 4@ 81%, Min 5@ 84%, Min 6@ 87%Min 7@ 84%, Min 8@ 87%, Min 9@ 90% Conditioning Marston AMRAP 201 Deadlift (405/285)10 Toes to Bar15 Bar Facing BurpeesRead More

Conditioning 40-30-20-10 for Time Med Ball Cleans (30/20)Med Ball Toe Taps (R+L=1)Med Ball Sit Ups***3/2 Rope Climbs after each setRead More

Strength Push Press4x 6 @ +2% from last time (1/3) Conditioning Airplane Mode 2 RFT2k Bike1k Row50 Wall Balls (20/14)Read More

Strength 5 Rounds on the :90sPause Power Clean+ Power CleanPause :02@ knee and :02 in catchSet 1@ 60%, Set 2@ 63%, Set 3@ 66%, Set 4@ 69%, Set 5@ 72% Conditioning Zoolander AMRAP 1530 Double Unders10 Power Cleans (155/105)30 Double Unders10 Bar Facing BurpeesRead More

Strength Back Squat WavesWave 1- 6@ 83%, 4@ 89%, 2@ 95%Wave 2- 6@ 89%, 4@ 95%, 2@ 101%Wave 32- 6@ 95%, 4@ 101%, 2@ 107% Conditioning Grim Reaper – AMRAP 521-15-9OHS (95/65)Toes to BarRest 5:00AMRAP 515-12-9Thruster (95/65)Chest to Bar Pull-UpsRead More

Strength Push Press4 sets of 6, rest 2:00 between Conditioning “Speedo” 5 Rounds on the 3:00s21/15 Cal Row15 Plate Hops5 Thrusters***build to heavy Thruster weightRead More