Strength “On the 2:00” x 5 Sets:1 Hang Snatch High Pull1 Snatch High Pull1 Hang Squat Snatch1 Squat Snatch Set #1 – 60%Set #2 – 65%Sets #3+4+5 – 70% Conditioning “Hot Sauce” AMRAP 3:0021/15 Calorie Row21 Lateral Burpees over RowerMax Overhead SquatsBarbell – 75/55 lb, 34/25 kgRest 3:00AMRAP 3:0018/13 Calorie Row18 Lateral Burpees over RowerMax Overhead SquatsBarbell – 95/65 lb, 42/29 kgRest 3:00AMRAP 3:0015/11 Calorie Row15 Lateral Burpees over RowerMax Overhead SquatsBarbell – 115/85 lb, 52/38 kgRest 3:00AMRAP 3:0012/9 Calorie Row12 Lateral Burpees over RowerMax Overhead SquatsBarbell – 135/95 lb, 61/43 kgRead more

Strength 3 x 3 Pause Snatch Pull 3 x 3 Snatch High Pulls3 Sets of complex:1 Power Snatch + 1 Squat Snatch Conditioning 2 Rounds:8 Power Snatch (155/105)8 Bar Facing Burpees, Directly into, 2 Rounds:8 Power Snatch (135/95)8 Bar Facing Burpees,Directly into, 2 Rounds:8 Power Snatch (115/85)8 Bar Facing BurpeesRead more

Conditioning Teams of 3, 30 Min Cap800m Sandbag run (50/25)60 Deadlift (115/85)60 Front Squat 60 Push Jerks800m Sandbag run (50/25)50 Deadlifts (135/95)50 Front Squats50 Push Jerks800m Sandbag run (50/25)40 Deadlifts (155/105)40 Front Squats 40 Push Jerks800m Sandbag Run (50/25)30 Deadlifts (175/125)30 Front Squats30 Push JerksRead more

Strength Beast Builder EMOM 7 7 Hang Squat Cleans +1 Push Jerk Descend/Ascend until 1 Hang Squat Clean +7 Push Jerks Conditioning “Meter Maid” for Time 200m Run, 27 Wall Balls (20/14), 27 Box Jumps (24/20) 200m Run, 21 Wall Balls, 21 Box Jumps 200m Run, 15 Wall Balls, 15 Box Jumps 200m Run, 9 Wall Balls, 9 Box JumpsRead more

Strength Gymnastics Conditioning 10:00 cap30 Strict HSPU30 Kipping HSPU***starting and on the 2:00 12/10 cal bike Conditioning 2k Row for time Post WOD midlineAccumulate 1:30 Parallette L-sit holdRead more