Strength Bench Press 6*3 AMRAP (with a Partner) in 20 minutes 20 Deadlifts (275/185 lb) 40 Power Cleans (185/135 lb) 60 Wall Ball Shots (20/14 lb) 80 American Kettlebell Swings (70/53 lb) 100 Double-Unders If you complete the ascending ladder, repeat in reverse One Partner can work at a time. Split up work as you […]

Strength 5*3 Back Squat Conditioning 24-20-16-12-8-6-4 Front rack lunges 135/95 Hand release push ups

Conditioning 3 Rounds for Time 15/12 calorie Row 22 Shoulder-to-Overheads (95/65 lb) 22 Pull-Ups 22 Back Squats (95/65 lb) 22 Ghd sit ups Conditioning

Strength Emotm for 12 minutes 3 Deadlifts @85-90% Conditioning 21 squat cleans 135/95 15 power snatches 9 Thrusters After Party 3 rds 30 hollow rocks 15 ghd sit ups

Snatch grip press 4*4 Overhead Squats 5*3 Conditioning Maryish AMRAP in 18 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups

One Partner works while the other rests. The team can strategize so that each person does more of the exercise he/she is more skilled at. 7) For time: Row 1000 meters (switch every 250) 80 Wallballs 25/16 80 Front Squat 115/85 80 Push Press 80 Front Rack Lunges 1 miles run Both partners use one […]

Strength Every 90 seconds for 15 minutes 1-Power Clean +1-Hang Clean + 1 Full Clean Conditioning 5 Rounds: 200 meter sprint 10 Deadlifts 185/155 10 Box Jump Overs (24/20”)

Midline 15 ghd sit ups 30 sec of flutter kicks 40 bicycles 10/10 kB side oblique 15 v-ups 30 sec plank 4 rounds Conditioning AMRAP in 7 minutes 11 Push Presses 105/75 30 Double-Unders

Strength Snatch Pulls 4*3 Snatch (full) 4*2 Conditioning AMRAP in 12 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings 70/53

Strength High volume Front Squats 4*8 @75-80% Conditioning For Time: 50 Chest to Bar Pull Ups 50 Toes to Bar 50 DB Box Step Ups (50/35# per hand) (24/20″) 50 Wall Balls (20/14) 50 Burpees