Body Armor 6:00 Ascending Ladder2 Box Dips, :10 Hollow Hold4 Box Dips, :10 Hollow Hold6 Box Dips, :10 Hollow Hold***add 2 dips each round until cap Conditioning “Hellhole” for TimeAccumulate 50 reps of Devils Press (50s/35s)AMRAPS of 2/2/2/3 with 2:00 rest between35 DU5 Lateral DB BurpeesMax reps Devils Press in time remainingRead more

Conditioning “Space Cadet” for Time21-18-15-12-9-6-3Kipping HSPU***200m Run after each set Rowing Intervals For total meters9 Rounds 1:40 Work:20 RestRead more

Strength Stamina Squats 7x on the :90s2 F Squats4 B Squats***all sets @ 69% of 1RM F Squat Conditioning “Base Camp” AMRAP 151 Round of Strict Cindy1 C&J (95/65)1 Round of Strict Cindy2 C&J (95/65)1 Round of Strict Cindy3 C&J (95/65)***add 1 C&J each round until time capRead more

Strength Box Squats EMOM 102 reps @ 60% of B Squat 1RMBox height @ 3″ below parallel Conditioning “eHarmony” for Time30 SDLHP30 F Squats 30 Hang Squat Cleans30 P Snatch30 OHSBarbell 75/55Read more

Strength 5x on the 1:30sSnatch Pull Complex1 Deficit Pausing Snatch DL1 Deficit Tempo Snatch Pull1 Deficit Snatch Pull***1-3″ Deficit***Pause :02 @ knee, :02 @ jump position***Tempo :03 to knee, accelerate through shrugSet1@ 72%, Set2@ 77%, Set3-5@ 82% Conditioning “Quick Kick” AMRAP 15400m Run30 Box Overs (24/20)20 Toes to BarRead more