Strength Clean Grip Deadlifts5 sets of 3 Set 1@ 70%, Set 2@ 75%, Sets 3-5@ 80% Conditioning “Belt Buckle” for Time1000m Row30 DL (225/155)50 Bar Facing BurpeesRead More

Strength Clean & Jerk Complex1 Pause Hang Squat Clean (:02 in bottom)1 Hang Squat Clean1 Split Jerk 6 Sets @ 60, 63, 66, 69, 72, 75% Conditioning “Wiped Clean” 5x on the 4:00s30 Air Squats 20/15 Cals on machine of choice7 Clean & Jerks (115/85)Read More

Gymnastics Skill 5 Rounds 15/12 Cal Row1:00 Max Handstand Walk Conditioning “Big Drip” AMRAP 20200m Run16/12 Cal on machine of choice12 C2B Pull-Ups8 Alternating DB Snatch (70/50)Read More

Strength Power Snatch WavesSingles @ 76, 79, 82%Singles @ 79, 82, 85%Singles @ 82, 85, 88%Then 3 Singles @ 85% Conditioning “Jump Around” for Time100 DU20 HSPU (Rx+ strict)75 DU15 HSPU50 DU 10 HSPURead More

Conditioning “UFO”AMRAP 580 Stationary Lunge Steps (body weight)200m Sandbag Run (50/25)In time remaining, Max Cal RowRest 5:00AMRAP 540 Single DB Stationary Lunge Steps (50/35)200m Sandbag RunIn time remaining, Max Cal RowRest 5:00AMRAP 520 Double DB Stationary Lunge Steps200m Sandbag RunIn time remaining, Max Cal RowRead More

Strength Front Squat Complex1 Pause (:02 @ bottom) Front Squat1 Front Squat6 sets @ 60, 63, 66, 69 72, 75% Conditioning “Pipe Down” for Time21-15-9Power Clean (115/85)Hand Release Push-UpsDirectly into21-15-9Push Press (115/85)Toes to BarRead More

Strength Pausing Hang Squat Snatch (:02 in catch)6 sets of 2Sets at 50, 53, 56, 59, 62, 65% of 1 RM Conditioning “Dodgeball” 10 RFT15 Wallballs (20/14)200m RunRead More

Conditioning “Love Potion by Josh” for Time200m Run, 25 KB Swings, 25 Goblet Squats (24/16 kg)400m Run, 20 KB Swings, 20 Goblet Squats600m Run, 15 KB Swings, 15 Goblet Squats800m Run, 10 KB Swings, 10 Goblet Squats1 Mile Run, 5 KB Swings, 5 Goblet SquatsRead More

Strength 5x on the 2:00sSnatch DL w/ :02 pause at the kneeHang Squat SnatchOHS***build to heaviest over 5 rounds Conditioning “Post Pattern” for Time 10-9-8-7-6-5-4-3-2-1 P Snatch (115/85)1-2-3-4-5-6-7-8-9-10 HSPURead More

Strength 10:00 to build to heaviest 3-Rep weighted pull-up Conditioning “Big Clean Complex”HH Squat Clean+ H Squat Clean+ Squat Clean+ P PressHH Squat Clean+ H Squat Clean+ Squat Clean+ P JerkHH Squat Clean+ H Squat Clean+ Squat Clean+ Split JerkRead More