Warm Up 3 Rounds: 100m Jog 10 Air Squats 5 Push-Ups 3 Jumping Pull-Up   Conditioning(Murph) For Time 1 mile Run 100 Pull-Ups 200 Push-Ups...

Warm Up 3 Rounds: 30 Glute Bridges 10 Samson Lunge (each side) 10 Air Squat   Strength On the 2:00 x 5 Sets 5 Back Squat @ 85–90%...

Warm-Up 3 Rounds: 10 Shoulder Discolates 10 Leg Swings (front/side) 10 Jumping Lunges   Spesific Warm-Up 3 Round 3 Snatch High Pull 3...

Warm Up 4 Rounds: 30 Jumping Jacks 10 Shoulder Taps 10 Air Squat   Strength On the 2:00 x 6 Rounds 5 Push Press @ 75–85% Superset with 6...

Warm-up: 3 Rounds 30 Jump Rope 5 Inch Worms 10 Jump Squats 10 Ring Rows   Conditioning AMRAP 20’ 5 Pull-ups 10 Dumbbell Snatch (22.5/15...

Warm-up: 3 Rounds 10 Glute Bridges 10 Walking Lunges 20 sec Side Plank (each side) 15 Russian KB Swings   Strength: Deadlift (%85-90)...

Warm-up: 3Rounds 30 sec Hollow Hold 30 sec Superman Hold 10 Ring Row 5 Jumping Pull-ups Pull-up Skill Work 5 sets: 8 Scap Pull-up 30 Sec...

Warm-up: Barbell Warm-up (PVC or empty bar) Muscle Snatch Snatch Balance Overhead Squat Every movement 30 Sec x 4 Round   Strength:...

Warm-up: 3 Rounds 200m Run 10 Air Squats 10 Push-ups 10 Ring Rows   Strength: Back Squat (%85-90) 5-5-5-5-5 Strict Press 3-3-3-3-3...

Clean Complex(%85-90) Every 2:00 x 6 sets: 1 Clean Pull 1 Hang Squat Clean 1 Front Squat 1 Jerk   Gymnastics Strict Pull-up 4 Sets: 5...

Clusters on the 1:30 x 8 sets: 2 Clusters @75-85%   Skills Handstand Push-up 5 Rounds 5 kipping HSPU 20 sec Wall Facing HS Hold 10 Hollow...

Warm-up: 30 Mountain Climber 30 Rope Unders 10 Squats 10 Push-up to Downward Dog 3 Round Conditioning For Time: 5 Rounds of: 200m...

General Warm-Up 3 Rounds of: 30 Jumping Jacks 10 Air Squats 5 Inchworms 20 Arm Circles (each direction) Specific Warm-Up – With PVC or...

Warm-up: 3 rounds of : 10 Scap Pull-ups 20 Hollow Rocks 100 Meter Run Skills EMOMx10 Even: 10 Tempo Ring Rows Odd: 20-sec Hanging L-sit...

Warm-up 4  rounds 10 Scapular Pull-Ups 30 Sec Hollow Body Hold 10 Air Squats Conditioning EMOMx20 1st: 6 Chest-to-Bar Pull-Ups 2nd: 12...

Warm-up: 5 min Jump Rope 30 Shoulder Dislocates 30 Kang Squats Strength Deadlift  (80-85%) 5-5-5-5-5 Strict Press  (75%) 5-5-5-5-5 Strict...

Warm-up:   3 rounds 1 Jumping Jack 10 Jumping  Lunges 10 Push Ups   Conditioning 4 Rounds for Time 400m run 15 Kettlebell Swings (32/24...

Warm-up: 5 min Jump Rope 30 Shoulder Dislocates 30 Overhead Squats 3 Rounds Strength: Snatch(80-85%) 3-3-3-3-3 Clean & Jerk(80-85%)...

Warm-up:   200m Run 10 Air squats 10 Scapular Pull-Ups 10 Shoulder  Taps Strength Clean & Split Jerk(%90-95 of Split Jerk’s 1 RM)...

Strength EMOM 15’ (%75-85 ) 1st 5 Snatch Pull 2nd 4 Hang Power Snatch 3rd 3 Overhead Squat   Conditioning 15 Power Snatch 15 Pull Ups 400...