Strength 5 x 12 Front Rack Lunge Steps @ 50-52% of Front Squat  Conditioning For Time:50/35 Calorie Bike40 Wallballs (20/14)30 Dumbbell Power Snatches (70/50)40 Wallballs 50/35 Calorie BikeRead more

Strength EMOM 10Odd: 5 weighted Pull UpsEven: 5 Front Squats Conditioning 5 Rounds for Time:15/10 Cal Bike10 BurpeesRead more

Strength 3 Position Snatch (Power Position, Hang, Floor)10:00 to build to heaviest Conditioning “Nancy”5 Rounds for Time400m Run15 OHS (95/65)Read more

Strength 5 Sets of 2: Pausing Push Jerk*1s Pause in Dip, and Catch Followed by… 5 Sets of 1:Push Jerk Conditioning AMRAP 15:40 Double-Unders20 Dumbbell Hang CJ (50/35)40 Double-Unders20/15 Calorie RowRead more

Strength Deadlift EMOM 10:Odd Minute – 15/12 Calorie RowEven Minute – 5-4-3-2-1 Deadlifts Conditioning 50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts (275/185)40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts10 AbMat SU, 5 Calorie Assault Bike, 2 DeadliftsRead more