Weightlifting Squat Clean Build to a Heavy Single Conditioning 8 Chest to Bar Pull-ups 20 Unbroken Wall Balls (20/14) 8 Chest to Bar Pull-ups 20 [...]

Strength Turkish Get-ups 4x4/4 (+lbs) Conditioning 3-4-5-6-7 Shoulder Press (105/70) KB Swings x2 (32/24) AbMat Sit-ups x3

Strength 12min EMOM 1. 6 DB Jump Squats (+lbs) + 4 High Jumps 2. 8-12 Strict Pull-ups + 10-15sec L-Sit Hang 3. Rest Conditioning 10 [...]

Conditioning In teams of 3: 210 DB Snatches (50/30) 150 Box Jump Overs (24/20) 90 Knees to Elbow *90sec Handtstand Hold after each exercise*

  Conditioning A) 15min EMOM 1. 10/10 Overhead Lunges (45/25) 2. 25 KB Swings (24/16) 3. 30/30 Mountain Climbers B) Tabata Hollow Hold (1 Tuck-up [...]

Strength 4 Rounds (not for time) 12/12 Single Arm DB Bench Press (+lbs) 20-30sec Forearm Side Plank 500m Row Conditioning 5min AMRAP Burpee Chin-ups

Weightlifting 15min E90sec 1 Power Clean 1 Hang Squat Clean Conditioning 3min AMRAP 7 Front Squats (95/65) 15 AbMat Sit-ups *Rest 1min* 3min AMRAP 7 [...]

Gymnastics 10min EMOM Even: 6-10 Strict Ring Dips Odd: 20-30sec Arch Hold Conditioning 12 Deadlifts (255/170) 100 Double Unders 10 Deadlifts (255/170) 80 Double Unders [...]

Weightlifting 6 Rounds (not for time) 1 Snatch Grip Deadlift w/ 3sec Pause [Below the Knee] 1 Low Hang Squat Snatch [Below the Knee] 1 [...]

Strength Back Squats 5x2 w/ 3sec Pause at Bottom *3 Box Jumps (24/20) immediately after each set* Conditioning 5 Rounds 3 Wall Climbs 15 KB [...]