Strength/Skill 3 rounds3 Ring Muscle Up10 Deadlifts (315/225)100’ Handstand walk Conditioning “Ski & Sit” AMRAP 15 MInutes20/16 Calorie Row (OR Ski)20 GHD Sit-ups10 Deficit Handstand Push Ups (6”/4”)Read more

Strength Push Jerk:Build to a heavy set of 3. *Cycle These! Conditioning “Treglet”2 Sets:5 rounds6 Clean and Jerks (185/125)6 Burpee Box Get Overs (48”)-rest 1:1 b/t sets-Read more

Strength Snatch3×1 @85-90%*Rest 60-90 secs between sets Conditioning “Thruster Run 3.0”For Time:18 Dumbbell Thrusters (50s/35s)200m Run15 Dumbbell Thrusters (50s/35s)200m Run12 Dumbbell Thrusters (50s/35s)200m Run9 Dumbbell Thrusters (50s/35s)200m Run6 Dumbbell Thrusters (50s/35s)200m Run3 Dumbbell Thrusters (50s/35s)Read more

Accessory 12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)3×6-10 Arnold press (Moderate/Heavy)3×12 Rear Dumbbell Delt raises (Moderate) Conditioning “Jeff Gordon”4 Sets (1 Set every 5 Minutes)21 Chest to Bar Pull Ups15 Box Jump Over (24”/20”) (must clear the box)9 Thrusters (135/95)Read more

Strength/Skill 15-10-5Deadlifts (275/185)Bar Muscle Ups Conditioning 2 Sets:6 Minute AMRAP2 Rounds80 Double Unders20 Toes to Bar-straight into-Max burpee to 6” target-Rest 2 Minutes between sets- *SCORE is total BURPEES ONLY each set *SCORE is total BURPEES ONLY each setRead more