Warm up: Stretch Strength: Tempo Front squats 10 sets of 1 (building) 3 sec down & 1 sec at the bottom Conditioning: AMRAP x 13min 50...

Warm up: Stretch Strength: 20min to Build to a heavy complex 3 position power clean + split jerk Conditioning: 3RFT 10 Clean & Jerks...

Warm up: Stretch AMRAP x 3min Max unbroken complex of: 2 strict HSPU + 3 Kipping HSPU Rest 1min AMRAP x 3min Max unbroken complex of: 1...

Warm up: Stretch Strength: Back Squat 10 reps @ 75% 8 reps @ 80% 6 reps @ 85% 4 reps @ 90% 2 reps @ 95% Rest 2-3min between sets...

Warm up: Stretch Conditioning: A) make up day missed this week B) For Time: 400m run 50 Box jump overs (24/20) 400m run 40 Deadlifts...

Warm up: Stretch Strength: EMOM x 10min 20 dbl unders + 1 Clean & Jerk *build in weight Conditioning: 21-15-9 OHS (95/65) T2B *rest 5min...

Warm up: Stretch Strength: Front Squat 5-4-3-2-1 (building) Conditioning: AMRAP x 20min 200m run 20/14 Cal row 8 HSPU 12 Wall Balls (20/14)

Warm up: Stretch Strength: Deadlift 9-7-5-3 (building) Back Ext 4x15 Conditioning: AMRAP x 5min Buy In: 100 Dbl unders 12 Power Cleans...

Warm up: Stretch Conditioning: 10RFT 5 Push ups 10 KB swings (53/35) 15 squats Midline: 21-18-15-12-9 Cal Row GHD sit ups

Warm up: Stretch Strength: 1) EMOM x 9min 1 Squat Snatch (building) 2) Back Squat 10 reps @ 75% 8 reps @ 80% 6 reps @ 85% 4 reps @ 90% 2...