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...

Strength: Every 2 mins X 4 sets: 2 Hang Squat Snatch + 1 Overhead Squat @75% of Snatch 1RM Conditioning: 5 RFT: 18/14 Calorie Echo Bike...

Strength: Take 15 mins to build to a 1RM Clean and Jerk (build across sets) Conditioning: For Time: 150 Double Unders 50 Chest to Bar 50...

Gymnastics: Handstand Push-ups Every :90 for 5 rounds (7:30 total): Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push...

Strength: Deadlifts & Broad Jumps 5 sets: 3 Deadlifts @80% of 1RM 3 Broad Jumps Conditioning: 4 RFT: 400m Run 40/32 Calorie Row

Conditioning: Every 1:30 (8 sets (12:00)): 12/10 Calorie Echo Bike 5 Power Snatches (50-60% of 1RM) Accessory: 3-4 sets for Quality: 10...