Strength Back Squats Based on 5 RM On the 0:00- 9@ 78% On the 2:00- 7@ 85% On the 4:00- 5@ 92% On the 6:00- 3@ 97% On the 8:00- 1@ 102% On the 9:30- 1@ 104% On the 11:00- 1@ 106% On the 12:30- 1@ 108-109% On the 14:00- 1@ 108-109% Conditioning “Spice Girl” for Time21 Power Snatch (95/65)5 Rounds of Cindy21 OHS (95/65)5 Rounds of Cindy21 Squat Snatch (95/65)***Cindy – 5 Pull-Ups, 10 Push-Ups, 15 Air SquatsRead more

Strength F Squats 7x on the 2:00s (based off 1RM)On the 0:00 – 3@ 80%On the 2:00 – 1@ 86%On the 4:00 – 3@ 80%On the 6:00 – 1@ 89%On the 8:00 – 3@ 80%On the 10:00 – 1@ 92%On the 12:00 – 12@ 66% Conditioning “Power Wash” 2x on the 10:00s1000/800m Row30 Alt DB Snatch (50/35)50 Wall Balls (20/14)Read more

Strength Deadlift 6-6-6-4-4-2***Score weights for each set Conditioning “All Go and Hope for PI” for time21 Deadlift (185/135)400m Run18 Deadlift400m Run15 Deadlift400m Run12 DeadliftRead more

Strength Beast Builder 5x on the 4:00s3 Unbroken Sets (9 total reps)1 High Hang Squat Clean+ 1 Hang squat Clean+ 1 Squat Clean Conditioning Athletes Choice“Bergeron Beep Test” EMOM to failure7 Thrusters (75/55)7 Pull-ups7 Burpees***upon completing 10:00, add one rep each round until failureORMidline Conditioning – 3 Giant Sets of 10 Pikes on Rower30 Hollow Body Scissor Kicks50′ Quadraped CrawlRest 2:00 betweenRead more

Gymnastics Skill AMRAP 52 Strict HSPU + 2 Cal Row4 Strict HSPU + 4 Cal Row6 Strict HSPU + 6 Cal RowEtc until time capRest 2:00AMRAP 5 2 Deficit (4″/3″) Kipping HSPU + 2 Cal Row4 Deficit Kipping HSPU + 4 Cal Row6 Deficit Kipping HSPU + 6 Cal RowEtc until time cap Conditioning “Six Flags” 6x on the 3:00s21/15 Cal Bike30 DU 3 Power Snatch***build snatch weight throughout the 6 roundsRead more