Strength 3 Front Squats x 10 sets @ 78% of 1RM Front Squat Conditioning Doc Ock 5 Rounds25′ Handstand Walk11 Deadlift (225/155)25′ Handstand Walk7 Bar Muscle UpsRead more

Conditioning Aunt May 2 rounds400m Run (resting partner must perform 75 double under prior to every switch)12 Rope Climbs (Split)400m Run (resting partner must perform 75 double under prior to every switch)18 Overhead Squats (185/125) (Split)Read more

Strength 3 Position Cleans + Jerk (Above knee, Below Knee, 1” off floor) 4×4 Conditioning Green Goblin 3 Sets (1 Set every 5 minutes)50 Wall Balls (20/14)25/20 Calorie RowRead more

Strength 5 Back Squats x 5 sets @ 70% of 1RM Conditioning No Way Home AMRAP 2 Minutes12/10 Calorie Row100 Burpee Box Jump Overs (24”/20”)-Rest 1 minutes between sets-* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.Read more

Strength 3 Position Snatch (High hang + Below the Knee + 1” off the floor) 5×3 Conditioning Spiderman 2 Sets3 Rounds15 Toes to bar3 Squat Cleans (205/135)-Rest 1:1 b/t sets-Read more