Strength EMOM 10 – Pause 1 1/4 B Squats:02 Pause @ Bottom and Parallel (top of 1/4 squat)Min 1-2@ 50%Min 3-4@ 53%Min 5-6@ 56%Min 7-8@ 59%Min 9-10@ 62% Conditioning “Pinball” 5 Rounds1:00 Wall Balls (20/14) to 10′ target1:00 Alternating DB Snatch (50/35)1:00 Cal Bike1:00 RestRead more

Strength Front Squat 7 Rounds on the 1:30sOn the 0:00- 3@ 79%On the 1:30- 1@ 84%On the 3:00- 3@ 79%On the 4:30- 1@ 87%On the 6:00- 3@ 79%On the 7:30- 1@ 90%On the 9:00- 12@ 64% Conditioning “Fortitude” EMOM 30Odds- 15/12 Cal RowEvens- 15 BurpeesRead more

Strength Squat Clean WavesWave 1- 6@ 65%, 4@ 70%, 2@ 75%Wave 2- 6@ 70%, 4@ 75%, 2@ 80%Wave 3- 6@ 75%, 4@ 80%, 2@ 85% Conditioning For Time30 Pull-Ups15 Thrusters (135/95)20 C2B Pull-Ups15 Thrusters10 Ring MURead more

Strength Beast Builder Complex6 Rounds on the 1:30sRd 1- 11 DL+ 11 Push JerksRd 2- 11 DL+ 9 Push JerksRd 3- 11 DL+ 7 Push JerksRd 4- 11 DL+ 5 Push JerksRd 5- 11 DL+ 3 Push JerksRd 6- 11 DL+ 1 Push Jerk***building each round from 45-50% of 1 RM Push Jerk Conditioning “Biltmore” AMRAP 1525/20 Cal Echo Bike30 Box Overs (24/20)30 Double DB P Cleans (50s/35s)Read more

Gymnastics Skill 5x on the 1:30Max set unbroken HSPU (strict if possible) Conditioning “Black Rose” 5x on the 4:00s50 Double Unders5 Bar MU5 Power Snatch (building each round beginning at 55-60%)Read more