Strength: Front Squats & Box Jumps 5 sets: 3 Front Squats @80% of 1RM 4 Box Jumps (moderate-high height) Conditioning: 3 sets: AMRAP 5: 3...

Strength: Take 15 mins to build to a 1RM Squat Snatch (build across sets) Conditioning: 5 RFT: 25 Wall Balls (20/14) 15 Toes to Bar 200m Run

Conditioning: Every 2:00 (7 sets, for time each set): 200/175m Row 3 Power Cleans + 3 Push Jerks (50-60% of 1RM C&J) Strength: 3 sets: 6...

Strength: Take 15 mins to build to a 1RM Front Squat + Max Height Box Jump (build across sets) Conditioning: 4 sets: (for time, each...

Gymnastics: Handstand Walk Practice EMOM 10 Level 1: Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder...

Strength: Take 15 mins to build to a 1RM Deadlift + Max Distance Broad Jump (build across sets) Conditioning: For time: “The Mule”...

Conditioning: Community Cup Workout #1 As many rounds and reps as possible in 20 mins of: 15 box jump-overs (30/24) 10 dumbbell snatches...

Conditioning: For time: 25-20-15-10 Bench Press (135/85) 400m run after each set Mayhem Mini-Pump –Upper Body Posterior: 3 Rounds for...

Gymnastics Skill Review: Take @12-15 mins to review and practice form and efficiency in whichever gymnastic movement you're planning to...

Conditioning: Every 4:00 (8 sets) 12/10 Calorie Echo Bike 10 Burpee to Bar (6" target) 12/10 Calorie Echo Bike