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 9:00- 1@ 104% On the 10:00- 1@ 106-107% On the 11:00- 1@ 106-107% On the 12:00- 1@ 106-107% On the 13:00- 1@ 106-107% On the 14:00- 1@ 106-107% Conditioning “Black and Tan” for Time3 Rounds9 F Squats (95/65)7 Toes to Bar5 Lateral Bar Burpees30/21 Cal Row3 Rounds9 F Squats (95/65)7 Toes to Bar5 Lateral Bar Burpees30/21 Cal Row 3 Rounds9 F Squats (95/65)7 Toes to Bar5 Lateral Bar BurpeesRead more

Strength Front Squats 7 Rounds on the 1:30sOn the 0:00- 3@ 77%On the 1:30- 1@ 82%On the 3:00- 3@ 77%On the 4:30- 1@ 85%On the 6:00- 3@ 77%On the 7:30- 1@ 88%On the 9:00- 12@ 62% Conditioning “Wise Men” AMRAP 3 Max Rounds of Macho Man (135/95)Rest 3:00AMRAP 3 Max Rounds of Macho Man (155/105)Rest 3:00AMRAP 3 Max Rounds of Macho Man (185/135)Macho Man – 3 P Clean+ 3 Front Squat+ 3 JerksRead more

Conditioning AMRAP 24In teams of 3 – Waterfall Style10/8 Cal Bike20 KB Swings (24/16)10 Pull-Ups20 Stationary Lunges1 Wall Walk***station ahead must be cleared before moving forwardRead more

Strength “Beast Builder Complex” EMOM 7Min 1 Thrusters @ 115/85Min 2 Thrusters @ 135/95Min 3 Thrusters @ 155/105Min 4 Thrusters @ 155/105Min 5 Thrusters @ 155/105Min 6 Thrusters @ 135/95Min 7 Thrusters @ 115/85Perform max rep unbroken set each minute Conditioning “Long Haul” 2 Rounds For Time20 Push Press (115/85)30 Single Arm DB Box Step-Ups (50/35)40 Burpees50/35 Cal RowRead more

Gymnastics Skill Athletes Choice5 Rounds on the 1:30s1 Unbroken Max Set of HSPUor300′ Handstand Walk (10:00 cap)***every break – 3 Ring MU Conditioning “The Undertaker” AMRAP 135 DL (245/165)15 AbMat Sit-Ups25 DUsRead more