Strength every 90 seconds for 15 minutes 5 Deadlifts @75 to 80 % Conditioning For Time 50 Pistols 25 Chest-to-Bar Pull-Ups 40 Pistols 20 Chest-to-Bar Pull-Ups 30 Pistols 15 Chest-to-Bar Pull-Ups 20 Pistols 10 Chest-to-Bar Pull-Ups 10 Pistols 5 Chest-to-Bar Pull-Ups after party 2 rds 40 sit ups 60 Russian Twists

skill/strength ( one minute rest after each run) 1*800 meter run (4:30 or under) 1* 600 meter run (3 mins or less)2*400 meter run (2 mins or less) (30 sec rest after the 200’s) 3*200 meter run Then 4 rounds (fight gone bad style ,1 minute stations . After 4 stations you’ll get a one […]

Strength Bench Press 6*3 Ring dips 6*8 Bent over DB row5 * 5 each side Conditioning 3 rounds 15 Burpees 30 wallballs 30/20 75 double unders

Strength EMOTM for 15 mins 2 Back squats @80 to 85% Conditioning 9-15-21 Push Press 135/95 cal Bike Handstand push ups

skill 3 times thru 8 to 10 HSPU 10 Ring dips 10 Ghds 20 hollow rocks Conditioning For Time (with a Partner) 65 Front Squats (135/95 lb) 65 Kettlebell Swings (72/54 lb) 16 Partner Over Burpees 400 meter Run 65 Hang Power Cleans (135/95 lb) 65 Single Arm Kettlebell Presses (53/36 lb) 16 Partner Over […]

Strength Bulgarian Split Squats 6*12 ( 6 each leg… use a box to rest your foot on) Conditioning 2 rounds for time 400 meter Run 25 Kettlebell Swings 53/36 25 Burpees 25 Ghds 25 Push Press 95/65

4 rounds cardio conditioning (15 min cap) 400/300 meter row 10/8 cal bike Conditioning Five AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Complete as many rounds as possible (AMRAP) in 4 minutes, […]

strength EMOTM For 12 mins 3 Front squats @75 to 80 % Conditioning For Time 4 Rounds of: 8 Toes-to-Bars 10 Box Jump Overs (24/20 in) Directly into: 12 Snatches (95/65 lb) 35 Double-Unders 10 Snatches (115/75 lb) 35 Double-Unders 8 Snatches (135/95 lb) 35 Double-Unders 6 Snatches (155/105 lb) 35 Double-Unders

Strength strict Press 4*2 Push Press 3*3 Conditioning 10 Bench press 155/95 10 strict pull-ups max thrusters 95/65 Repeat until you have completed 100 Thrusters With a running clock, perform 10 Bench Presses, 10 Strict Pull-Ups, then as many Thrusters as possible in a single set (unbroken, without putting the barbell down). Once the barbell […]

5 rounds Each with a partner 30 double unders (partner must plank hold then you switch) Conditioning amrap in 20 mins partner A runs 400 Partner B does 5 Power Snatches 95/75 10 box jumps 15 Ball slams 20 sit up s then switch