Strength On the 1:30 x 7 Sets:1 Pausing Power Snatch1 Pausing Low-Hang Power Snatch Conditioning “Hit and Run”3 Rounds:400 Meter Run12 Dumbbell Power Snatches (70/50)21 Single Dumbbell Squats (70/50)Read more

Strength 10-Rep Touch & Go Power Clean Conditioning “Blockbuster”AMRAP 5: Buy-In: 35/25 Calorie Assault BikeMax Rounds of “The Chief” (135/95)Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault BikeMax Rounds of “The Chief” (155/105)Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault BikeMax Rounds of “The Chief” (175/125) *The Chief3 Power Cleans6 Push Ups9 Air SquatsRead more

Strength Build to heavy Push Press + Push Jerk + Split Jerk Conditioning 3 Rounds for Time:400m Run12 HSPU25 DU3 Rope ClimbsRead more

Strength DeadliftHeavy Set of 6Heavy Set of 4Heavy Set of 2 Conditioning “Optimus Prime”AMRAP 7:Wallballs (20/14)On the Minute: 5 Deadlifts (225/155)Read more

Strength Not For Time:1:30 Light Bike + 65% Max Ring Muscle-ups1:30 Light Bike + 12 Handstand Push-ups (Strict if possible)1:30 Light Bike + 55% Max Ring Muscle-ups1:30 Light Bike + 9 Handstand Push-ups (Strict if possible)1:30 Light Bike + 45% Max Ring Muscle-ups1:30 Light Bike + 6 Handstand Push-ups (Strict if possible) Conditioning “Monkey Business”4 Rounds:400 Meter Run20 Dumbell Hang Clean & Jerks (50/35)15 Chest to Bar Pull-upsRead more