Conditioning: 18 min EMOM Min 1: 100m Run Min 2: 10 Burpees Min 3: 45 Double unders Post WOD: 4 Rounds 10 Hammer Curls 30 Sec Ring Plank...

Strength: 15 min to work up to a Heavy Single Back Squat With a 3 Sec. Pause in the Bottom Conditioning: For Time 50-40-30-20-10 Abmat...

Strength: 1 Snatch Every Minute on the for 10 Minutes *No More than 80% Conditioning: 3 Rounds for Reps 1 Minute Per Station DB Box Step...

Conditioning: Murph 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run *Heats are at 7, 7:30, 8, 8:30, 9 and 9:30am. We will have...

Strength: Work up to a heavy single push press Then 2x15 DB Bench Press 2x10 Reverse grip barbell row Conditioning: 9 Min. AMRAP 9 Wall...

Conditioning: 20 Min. AMRAP With a Partner, Alternating Rounds 20/15 Cal Air Bike Sprint 5 Burpees 1 Rope Climb Post WOD: 4 Rounds 45...

Conditioning: 30 Min. EMOM Min. 1: 12/9 Cal Row Min. 2: 1 Round of "Cindy" (5 pull ups, 10 Push ups, 15 Squats) Min. 3: 1 Round of "D.T."...

Strength: Not For Time (15 Min. Cap) 21-15-9 Strict HSPU 200m Run Bradford Press (45/35) Conditioning: 3 Rounds (12 Min Cap.) 21 Box...

Strength: 15 min to work up to a Heavy Single Back Squat With a 3 Sec. Pause in the Bottom Conditioning: For time: 1000m Row 75 KBS 50...

Strength: Work up to a heavy single push press Then 2x15 DB Bench Press 2x10 Reverse grip barbell row Conditioning: For Time 30 HSPU 30...