Strength: Power Clean + Push Jerk 6x6 Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) - Complete each set unbroken...

Strength: Tempo Bench Press 10x3 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) - Rest 60-90...

Conditioning: For time: 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar Accessory: 3-4 Rounds for Quality: 10 Weighted Hip Thrust...

Conditioning: 5 sets for time (each set): 100m Run (or 5x50ft Shuttle Run) 10 Burpee Box Jump Over (24/20) 15/12 Calorie Row (Or Ski) -...

Strength: Tempo Front Squat 10x3 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) - Rest 60-90...

Conditioning: Open 19.3, for time: 200ft Dumbbell Overhead Walking Lunge (50/35) 50 Alternating Single Dumbbell Step Up (50/35) (24/20)...

Strength: 6 sets: 3 Dead-Stop Shoulder Press (Build in weight) - Rest 60-90 seconds between sets Conditioning: 3 RFT: 40/32 Calorie Row...

Strength: 5 sets: 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep - Rest 60-90 seconds between...

Conditioning: 3:00 Max Calorie Echo Bike - 3:00 rest 3:00 Max Shuttle Runs - 3:00 rest 3:00 Max Calorie Echo Bike Gymnastics: Strict...

Strength: Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) - Complete sets unbroken Conditioning: 5 sets for...