Conditioning: For Total Reps (30 Minute Time Cap) 3 Sets of Shoulder Presses (2/3 Bodyweight) 3 Sets of Strict Pull-ups 3 Sets of Push...

Strength: Back Squat EMOM 10: 1 Back Squat - Increase Load Across as Many Sets as Possible Conditioning: For time 10 Single-leg Squats...

Strength: Front Rack Lunge On a 7:00 Clock, Build to a Heavy 4 Reps Conditioning: 6 RFT 5 Hang Power Cleans (155/105) 10 Weighted Lunges...

Pre-Workout Conditioning: 3 Sets 4 DB Overhead Squats/Arm 4 Kip Swings 4 TTB 1-2 Bar Muscle-Ups - Increase Load of The DB Until Athlete...

Strength: Front Squat Take @ 25 Minutes to Complete 8 Rounds of 2 Reps - Athletes Should Rest at Least 2:00-3:00 Between Each Set - Build...

Pre-Workout Skill Work: 8 Sets For Reps :20 DUs – Rest :10 Conditioning: 5 RFT 35 DUs/50 Singles 200 Meter Run

Pre-Workout Skill Work With a Partner: Accumulate 100 GHD Hip Extensions – One Partner Holds a Plank While The Other Partner Performs Hip...

Strength: Deadlift On a 12:00 Clock, Build up to a Heavy 5 Reps Conditioning: "Freestyle Diane" For Time (12 Minute Time Cap) - 45...

Conditioning: For Time 60 Sit-ups 50 TTB 40 GHD Sit-ups 30 Pull-ups 20 Strict Pull-ups 10 Bar Muscle-ups Post-WOD Skill Work: Accumulate...

Strength: Hang Squat Clean On a 5:00 Clock, Build up to a Heavy 1-Rep Hang Squat Clean Conditioning: For Reps 1:00 Squat Cleans (165/115)...