Strength Alternating On the Minute x 12 (6 Rounds): 2 Front Squat4 Back Squats Barbell: 72% of Rep Max Back Squat Conditioning “Rocket Power”For Time:21 Bar-Facing Burpees21 Power Snatches (115/85) 15 Bar-Facing Burpees15 Overhead Squat (115/85) 9 Bar-Facing Burpees9 Squat Snatches (115/85)Read more

Strength 10-15:00Handstand Walk Practice and Progression  Conditioning “Cool Whip”3 Rounds:21/15 Calorie Row75 Double UndersDirectly Into…3 Rounds:20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell BurpeesRead more

Strength Clusters5-3-1-3-5 unbroken reps***use same weight on the way as down Conditioning 800m Run 3 Rounds:10 F Squats (155/105)10 C2B Pull-ups Then 40m Double KB OH Walking Lunge (20/12)Read more

Strength Deadlift7 Sets of 1 Tempo: 7 Seconds Up, 7 Seconds DownSet 1: 40%Set 2: 45%  Set 3: 50% Set 4: 55%Sets 5-7: 60% Conditioning “Ninja Turtle”5 Rounds, Every 4 Minutes:3 Bar Muscle-ups6 Toes to Bar9 Deadlifts (225/155)15/12 Calorie Assault BikeRead more

Strength Weighted or Strict Pull ups5 sets of 5**200m run between sets Conditioning “Kelly Rowland”For Time:50/35 Calorie Row3 Rounds of “Kelly”50/35 Calorie Row 1 Round of Kelly:400 Meter Run30 Box Jumps (24/20)30 Wallballs (20/14)Read more