Strength: 5 sets for load 3 power cleans 6 alternating front rack lunges Post-Workout Skill Work: 3 sets 20 weighted GHD hip extensions

Conditioning: AMRAP 20 with a partner 800-m run 10 rope climbs (15-ft.) – Partners run together and split rope climbs as needed...

Strength: Squat Snatch On a 10:00 clock: Build up to heavy single squat snatch Conditioning: "Amanda" For time: (10 min cap) 9-7-5:...

Pre-workout Skill Work: EMOM 12 Min. 1 | 10 False grip ring rows Min. 2 | 10 Ring dips Min. 3 | 5-8 Low ring muscle-up transitions...

Conditioning: For time (15 Min Cap) 60-48-36-24-12: Double-unders 30-24-18-12-6: DB power cleans (35s/50s) Post-workout Skill Work: For...

Pre-workout Skill Work: EMOM 7 3 muscle-ups Conditioning: 5 RFT (20 Min Cap) 15 strict ring dips 300-m run

Conditioning: AMRAP 5: 12 toes-to-bars 12 squat snatches (55/75 lb) - Rest 2:00 AMRAP 5: 9 toes-to-bars 9 squat snatches (65/95 lb) -...

Strength: Back Squat 5 sets X 5 reps for load: - All sets across at 80% or more - Rest 3:00-4:00 between sets Post-workout Skill Work: 2...

Conditioning: For Time (10 Min Cap) 30 hang power cleans (65/95 lb) 40 deadlifts 400/500-m row Post-workout Skill Work: Every :30 for 10...

Strength: Sumo Deadlift 7 sets for load: 3 reps - Increase load across as many sets as possible - Perform a new lift every 3:00...