Strength: Every 2:30 x 3 sets: 2 Deadlift @90% OF 1RM Deadlift + 3 Broad Jumps Conditioning: Every 4:00 X 4 sets: 25/20 Calorie Echo Bike...

Strength: Every 2 mins X 5 sets: 5 Front Squats @75% of 1RM Front Squat followed by 3 Box Jumps (moderate-high) Conditioning: AMRAP 10: 1...

Strength: Every 2 mins X 5 sets: 5 Deadlifts @ 75% of 1RM Deadlift followed by 3 Broad Jumps Conditioning: Teams of 2; 4 RFT: 40/32...

Conditioning: For time, each set: Every 1:30 X 6 sets (9:00 total) 12/10 Calorie Row 5 Hang Squat Snatches (50% of Snatch 1RM) Mayhem...

Gymnastics: Handstand Push-ups Every :90 X 5 rounds (rest for the remainder of time until the next :90): Level 1: :10 box handstand hold...

Strength: Every 2:00 X 4 sets: 1 Squat Clean + 1 Front Squat + 1 Push Jerk (4x3 @ 80% of 1 RM C&J) Conditioning: AMRAP 15: 12-10-8-6-4...

Strength: Every 2 mins X 4 sets: 2 Front Squat @85% of 1RM + 5 Seated Box Jumps (moderate-high height) Conditioning: “The Ginger” AMRAP...

Gymnastics: Handstand Walk Practice EMOM 10: Max effort does not mean unbroken. Mutiple sets can be performed in each :30 block. Level 1:...

Conditioning: For time, each set: Every 2:00 X 6 Sets (12:00): 40 Double Unders 4 Squat Cleans + 4 Push Jerks (60-70% of 1RM C&J)...

Strength: Every 2 mins X 4 sets: 2 Deadlift (@88% of 1RM Deadlift) + 4 Bounding Jumps Conditioning: For Time: 25 Burpee Over Rower 500m...