Strength Push Press Build to a Heavy Set of 5 Rest 2 Min every Round Conditioning 5 Rounds for Time: 6 Push Press (40/25) 9 Pull Ups 12...

1. Snatch Skills On the 1:30x7 Round Pausing Snatch Deadlift Low Hang Squat Snatch Squat Snatch 2. Squat Snatch On the Minute x 9: 1...

1. Gymnastics Skill Work EMOM 12: Min 1: 30s Handstand Hold Min 2: 8 Strict Ring Rows Min 3: 40 Double Unders 2. Conditioning For Time...

1. Hang Squat Clean Build to Heavy Single 2. Conditioning AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6...

1. Strength on the 2:00 x 7 Sets 1 Power Clean + 1 Front Squat + 1 Split Jerk (65–80%) 2. Conditioning 4 Rounds: 200m Run 10 Thrusters...

1. Gymnastic Conditioning AMRAP 7: 3 Chest to Bar Pull Ups 5 Strict Handstand Push-ups 2. Conditioning AMRAP 5: Buy-In: 600 Meter Run 12...

1. Strength on the 2:00 x 6 Rounds 3 Deadlifts @ 75-85% 5 Strict Pull-ups 2. Conditioning 3 Rounds of For Time (Cap 12 Min): 250 Meter...

TEAM W.O.D. 1. Conditioning Teams of 2 For Time: 1,6 km Run 100 Box Jump Overs 100 Power Snatches (40/25) 100 Thrusters (40/25) 100...

1. Strength EMOM 12’ 1st 3 Hang Power  Clean 2nd 5 Front Squat   1. Conditioning  3 Rounds: 42 Push Ups 36 Pull Ups 24 Burpee to Bar...

1. Deadlift Build to a Heavy Set of: 9 Rep 7 Rep 5 Rep 3 Rep 2. Conditioning AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (40/25)...

Burpee Day

1. Conditioning  3 Rounds: 800 Meter Run 21 Power Cleans (70/40)   2. Accessory 4 sets of: 10 Kneeling Single Arm Dumbbell Press (Each...

1. Weightlifting On the 2:00 x 5 Sets 1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat   2. Conditioning For Time 21-15-9 Power Cleans...

1. Gymnastic Conditioning AMRAP 3: Unbroken  2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups Rest 1 Minute   AMRAP 3:...

1. Weightlifting  EMOM x 10 Min 1: 2 Hang Power Snatch Min 2: 3 Overhead Squat @ moderate weight   2. Conditioning – 18 Min AMRAP 200m...

1.Weightlifting EMOMx10 Minutes 0:00 – 4:00 – Heavy Pause Front Squat Minutes 4:00 – 8:00 – Heavy Hang Squat Clean Minutes 8:00 – 10:00 –...

1. Weightlifting on the 1:30 x 6 Sets  1 Clean Pull + 1 Hang Squat Clean + 1 Jerk (build to heavy complex)   2. Conditioning – For Time:...

Conditioning A AMRAP 9: 1 Chest to Bar 1 Power Snatch (60/40) 2 Chest to Bar 2 Power Snatches (60/40) 3 Chest to Bar 3 Power Snatches...

Strength EMOM x 12 Odd Minutes: 30 sec Handstand Hold Even Minutes: 3-5 Ring Dips   Conditioning – Intervals Every 5:00 x 4 200m Run 10...

Conditioning For Time: 10-8-6-4-2 Deadlift (125/80) Bench Press (80/50) Squat Clean (60/40)