Strength Back Squats Based on 5 RM On the 0:00- 9@ 77% On the 2:00- 7@ 84% On the 4:00- 5@ 91% On the 6:00- 3@ 96% On the 8:00- 1@ 100% On the 9:00- 1@ 102% On the 10:00- 1@ 105-106% On the 11:00- 1@ 105-106% On the 12:00- 1@ 105-106% On the 13:00- 1@ 105-106% On the 14:00- 1@ 105-106% Conditioning “Foot Locker” for time (15:00 cap)5 Rounds 9 Toe to Bar15 Wall Balls (20/14)Directly Into5 Rounds 9 Power Snatch (75/55)15 OHS (75/55)Read more

Strength Front Squats 7 Rounds on the 1:30sOn the 0:00- 3@ 75%On the 1:30- 1@ 80%On the 3:00- 3@ 75%On the 4:30- 1@ 85%On the 6:00- 3@ 75%On the 7:30- 1@ 90%On the 9:00- 12@ 60% Conditioning “Complex Fran” for Time6 Bar MU9 C2B Pull-Ups12 Pull-ups21 Thrusters (115/85) 6 Bar MU9 C2B Pull-Ups12 Pull-ups15 Thrusters (115/85) 6 Bar MU9 C2B Pull-Ups12 Pull-ups9 Thrusters (115/85)Read more

Strength Deadlift 5-3-3-1-1-1building to heaviest Conditioning 5 Rounds for Time2 Rope Climbs6 Deadlifts (275/185)10 Bar Facing BurpeesRead more

Strength “Beast Builder Complex” 5 Rounds on the 2:00s6 Snatch Grip DL3 Hang Power Snatch6 OHS3 3 Squat Snatchbuilding from 55-60% Conditioning “Venti” AMRAP 2020 Wall Balls (20/14)20 Alt DB Snatch (50/35)20 Box Jumps (24/20)20 Single Arm DB Push Press (50/35)20/16 Cal RowRead more

Gymnastics Skill 5 Rounds of 2:30 on machine of your choiceThen your choice1 Strict MU+ 3 Muscle Ups+ 5 Ring Dipsor40-50% of max set Ring MUor4 Pull-ups+ 3 T2B+ 2 C2B Pull-ups+ 1 BMU Conditioning “Swole Cycle” 8 Rounds :20 work/ :10 restStrict Pull-upsAssault Bike CaloriesStrict HSPUAssault Bike CaloriesRead more