Strength Stamina SquatsAlternating On the Minute x 12 (6 Rounds): 3 Front Squat6 Back Squats Barbell: 72% of 3-Rep Max Back Squat Conditioning “Sucker Punch”21-18-15-12-9:Kettlebell Swings (53/35)Thrusters (75/55)Read more

Strength On the 1:30 x 7 Sets:1 Snatch Pull1 Low Hang Power Snatch Conditioning “Crazy Stairs”For Time: 10 Rounds of “Chest to Bar Cindy”50/35 Calorie Row30 Power Snatches (115/85)Read more

Strength Power Clean Wave3@ 65%, 2@ 70%, 1@ 75%3@ 70%, 2@ 75%, 1@ 80%3@ 75%, 2@ 80%, 1@ 85% Conditioning 3 Rounds for Time:400m Run30 Box Jumps (24/20)20 Hang Power Cleans (95/65)Read more

Strength Post WOD MidlineAccumulate 2 Minutes in an L-Sit on Parallettes*Every Break: 5 Tempo Hip Extensions Conditioning “Frank the Tank” Part 1 (On the 0:00)AMRAP 5: Buy-In: 50 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (185/135)12 Barbell Facing BurpeesRest 5 Minutes Part 2 (On the 10:00)AMRAP 5: Buy-In: 35 Wall Balls (20/14) AMRAP in Time Remaining: 9 Deadlifts (225/155)9 Barbell Facing BurpeesRest 5 Minutes  Part 3 (On the 20:00)AMRAP 5: Buy-In: 20 Wall Balls (20/14) AMRAP in Time Remaining: 6 Deadlifts (275/185)6 Barbell Facing BurpeesRead more

Strength Gymnastics Conditioning5 Rounds:300 Meter Row + 40% Unbroken Ring Muscle-ups Conditioning “30 Rock”AMRAP 20:30 Kettlebell Swings (53/35)30 Push Presses (95/65)21/15 Calorie Assault Bike30 Toes to BarRead more