Strength: Deadlift (Wave 1): Deficit Deadlift (2-3in) 2 sets: 3 @70% 2 @80% 1 @85% * Rest :60-:90 between sets Post-strength: 3 sets of...

Strength: Deadlift: Take 12 mins to build to a 1RM in 5-6 working sets Post-strength: 3 sets of 6–8 Dumbbell Z-Press Conditioning: For...

Strength: Snatch: Take 12 mins to build to a 1RM in 5-6 working sets Post-strength: 3 sets of 8 Bent Over Barbell Rows Conditioning: 5...

Gymnastics - Pressing (Week 1): Pressing Test Day: Level 1: Complete max effort wall walks [to your comfort level] within 2 mins Level 2:...

Strength: Jerk Dip + Pause Jerk 3x2 Warm Up: Split Jerk Footwork Drill (3x5 each side, no weight/no barbell) - Into... Strength: Jerk Dip...

Strength: Take 12 mins to build to a 1RM Back Squat in 5-6 working sets Post-strength: 3 sets of 5-8 Weighted Pull Ups (or challenging...

Gymnastics Skill Session: Take 5 mins to work on form/efficiency and warm-up for the workout: Level 1: Kip Swings and Jumping Pull Ups...

Conditioning: AMRAP 20: 200m Run 5-10-15-20…. Deadlifts (185/125) - For scoring your final round, the 200m Run counts as 2 reps (each rep...

Conditioning: 8 Sets (for time, each set): 8 Thrusters (95/65) 8 Burpee Over Bar - Rest 1:1 between sets Accessory: Accumulate 3 mins of...

Conditioning: 3 Sets (for time, each set): 3 Rounds - 10 Power Cleans (115/85) 12 GHDs (or V-Ups) - Rest 3:00 between sets Mayhem...