Conditioning: 5RFT (20 Minute Time Cap) 40 DUs/60 Singles 30 Box Step-ups (24/20) 20 KB Swings (53/35)

Pre-Workout Skill Work: 5 Sets For Height 3 Box Jumps – Rest as Needed Between Sets Conditioning: AMRAP 12 12/9 Calorie Row 24 Sit-ups

Conditioning: "Murph" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run (RX: With 20/15# Weighted Vest) This Hero...

Conditioning: 5 RFT 63 DUs/83 Singles 15 Box Jump-Overs (24/20) 9 Hang Squat Cleans (115/75) – Athletes Must Step Down From The Top of...

Strength: Push Jerks Take @ 20 Minutes to Build to a Heavy 5 Reps Complete 5 Sets X 5 Reps Conditioning: 3 RFT (20 Min Cap) 40/32 Calorie...

Strength: DB Snatches On a 10:00 Clock - Build to a Heavy 5-Rep DB Snatch/Arm – Complete 5 Consecutive Reps on One Arm, Then 5 More on...

Conditioning: On a 20:00 Clock/10 Rounds 3 Front Squats 1:00 Calories on Any Machine – Increase Front Squat Load as Desired Post-Workout...

Conditioning: "Del" For Time (28 Min Cap) 25 Burpees 400 Meter Weighted Run (20/14) 25 Weighted Pull-ups (20/14) 400 Meter Weighted Run...

Conditioning: 5 RFT (12 Min Cap) 20 Burpees Over Kettlebell 20 KB Swings to Shoulder Height (53/35) Post-Workout Skill Work: On a 5:00...

Conditioning: 2RFT (22 Min Cap) 50 Pull-ups 15 Clean & Jerks (135/95) 75 Sit-ups