Strength: Power Snatch + Hang Squat Snatch + Overhead Squat 1x3 EMOM 10: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75%...

Strength: Max Rep Bench Press + Burn Out Set Week 2: Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), check chart on whiteboard - Rest...

Conditioning: For time: 5x50ft Shuttle Runs 10 Box Jump Overs (30/24) 20 Kettlebell Swings (53/35) 6x50ft Shuttle Runs 12 Box Jump Overs...

Strength: Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs) - based on chart on the big screens under this strength portion...

Gymnastics: Ring Dips Strength Option: 6 rounds alternating between each skill- :30 work/:30 rest (6 mins total) Level 1: Elevated Push...

Conditioning: For time: 10 Squat Snatch (155/105) 10x50ft Shuttle Runs 30 GHDs 10 Squat Snatch (155/105) 30 GHDs 10x50ft Shuttle Runs 10...

Strength: Week 1: Max Rep Bench Press @50-60% of 1RM - Rest 1:00 Burn Out Set: Max Reps @50% of the weight performed above Conditioning:...

Conditioning: Tabata Row (20 rounds, for distance): :20 Max Distance Row :10 Rest Mayhem Mini-Pump – Leg Day: 3 Rounds for Quality: 10...

Strength: EMOM 10: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean * After the 10 mins are complete, add weight and...

Strength: Week 1 20 Rep Back Squat (50% of 1RM) Conditioning: For time (each set): Every 4:00 (4 sets) 12 Toes to Bar 16 Burpee Box Jump...