Strength 12:00 to build to heaviest Press Complex2 P Press+ 3 P Jerk Conditioning “Overreaction” for Time15-12-9P Press (115/85)DB Box Step Overs (50s/35s) on (24/20)Directly into 15-12-9P Jerks (115/85)Box Jump Overs (24/20)Read more

Strength 5 Rounds on the :90sPausing Hang Squat SnatchPausing Low Hang Squat SnatchHang Squat SnatchLow Hang Squat SnatchSet 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4-5@ 65-70% Conditioning “The Devils Race” for Time2k RowRead more

Strength EMOM 10Low Hang Squat C&JMin 1@ 70%Min 2-10@ build to heaviest Conditioning “DT” 5 RFT12 DL (155/105)9 Hang P Clean (155/105)6 P Jerks (155/105)Read more

Gymnastics 10:00 Handstand/ Handstand Walk Practice Conditioning “Sluggo” for Time3k/2500m RowStarting with and every 2:001 BMU+ 2 C2B Pull-ups+ 3 Knee 2 Elbow(Rx Plus complete 2 complexes each 2:00)Read more

Conditioning “Poker Face”AMRAP 5Buy-In 400m RunThen, max rounds12 F Squats (115/85)6 Burpee Box Overs (24/20)Rest 5:00AMRAP 5Buy-In 400m RunThen, max rounds9 F Squats (135/95)6 Burpee Box Overs (24/20)Rest 5:00AMRAP 5Buy-In 400m RunThen, max rounds6 F Squats (155/105)6 Burpee Box Overs (24/20)Read more