Body Armor 4 Rounds with a 12:00 cap40 Banded Good Mornings20 Alternating Pistols10 Glute Bridges Conditioning “Dirt Devil” 5x on the 4:00s5 Devils Press (50s/35s)10 DB Over and Back Hops 15 Double DB F Squats10 DB Over and Back Hops5 Devils PressRead more

Conditioning “Underground” for Time100 DU, 50 AbMat Sit-Ups, 25 HSPU80 DU, 40 AbMat Sit-Ups, 20 HSPU60 DU, 30 AbMat Sit-Ups, 15 HSPU40 DU, 20 AbMat Sit-Ups, 10 HSPU20 DU, 10 AbMat Sit-Ups, 5 HSPURead more

Conditioning “Laces Out” AMRAP 186 Bar MU9 P Press (135/95)15 DeadLifts (135/95)21 Wall Balls (20/14)Read more

Strength Clean and Jerk 5x on the 2:00s1 Low Hang P Clean1 Push Jerk1 Low Hang Squat Clean1 Split JerkSet 1@ 65%, Set 2@ 70%, Set 3-5@ 75% Conditioning “Red Zone” for Time21-15-9-15-21Hang Power Snatch (75/55)Thrusters (75/55)Read more

Conditioning “Gassers” with a 35:00 Cap100-200-300-400-500-600-700-800-900-1k RowAfter each row – 35 Double Unders or hops over rowerRead more