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

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