Strength: Back Squat 2-2-2-2 Conditioning: For time: 21-18-15-12-9-6-3 Hang Power Clean (105/75) Toes-to-bar

Strength: 10 min EMOM Odd: Pistols Even: Perfect Push ups Beginner: 6-8 Alternating Modified Pistols to Box/ 5-10 Push ups Intermediate:...

Strength: Jerk 3-3-3 Conditioning: Lurong Challenge WOD 3 In 7 minutes, complete as many rounds and reps of: 30 Deadlifts (L3-225/135)...

Strength: Hang Power Snatch 2-2-2-2 Conditioning: 4 rounds for time of: 15 Chest-to-bar Pull-ups 15 Box Jumps (24/20)

Conditioning: 2 rounds for time of: 1 mile Run 100 Sit-ups Post WOD: 3 Rounds Superset: 4-6 reps Dumbbell Bench Press, 3 sec negative 6-8...

Strength: Back Squat EMOM for 10 min. 2 Back Squats @65% Conditioning: EMOM for 12 Min., alternating between: Odd: 40 DU Even: 10...

Strength: 10 min EMOM Odd: Toes 2 Bar Even: Perfect Push ups Beginner: 8 Kipping K2Chest + 8 V-ups/ 5-10 Push ups Intermediate: 5 Kipping...

Strength: Push Press 5-5-5 Conditioning: For Time 800m Run 50 Air Squats 50 KBS (55/35) 50 Good Mornings (45/35) 800m Run *Lurong...

Conditioning: 20 min AMRAP 20 Medicine Ball Cleans (20/14) 60 Double Unders Cash Out: 50 Pikes On Rower Rest as needed between sets.

Strength: 3 Rounds: DB Bench Press 6-8 reps with a 3 sec negative, 60 sec Rest, Max Unbroken Ring Rows with 2 sec pull and 2 sec...