STRENGTH 5 Back Squats x 5 sets @ 75% of 1RM CONDITIONING 19.3For Time:• 200-ft. dumbbell overhead walking lunge• 50 dumbbell box step-ups• 50 strict handstand push-ups• 200-ft handstand walk M 50-lb. dumbbell / 24-in. boxW 35-lb. dumbbell / 20-in. boxRead more

STRENGTH 1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @75% of 1RM CONDITIONING “Echo”3 Rounds28 Wall Balls (20/14)14 GHD-Rest 5 Minutes-3 Rounds21 Burpee to 6” target14 GHDRead more

CONDITIONING Pyramid Double HelenBike 80/65 cal63 kettlebell swing (53/35)36 pull-upsBike 55/45 cal42 kettlebell swings (53/35)24 pull-upsBike 25/20 cal21 kettlebell swings (53/35)12 pull-upsRead more

SKILL Ring Muscle Up Skill Session-modification- movement strength building3 rounds each:Unbroken max effort Strict Ring Muscle Ups— rest 60 seconds between sets— REST 3 MINUTES 4 rounds each:unbroken max effort Kipping Ring Muscle Ups— rest 60 seconds between sets— CONDITIONING Kingpin100 Double Unders20 Thrusters (95/65)-rest 4:00-90 Double Unders18 Thrusters (95/65)-rest 4:00-80 Double Unders16 Thrusters (95/65)-rest 4:00-70 Double Unders14 Thrusters (95/65)Read more

CONDITIONING Hawkeye5 Sets:15/12 Calorie Row15 Box Jumps (24”/20”)15 Deadlifts (225/155)-rest 1:1 b/t sets- ACCESSORY Ring of FireRead more