Bar Muscle Ups: Week 6 EMOM 8: Freedom: Even Minute: 4-6 Bar Muscle Ups Odd Minute: 30-second Hollow Hold Independence: Even Minute: 5-7...

Conditioning: For time (each set): 10 Wall Balls (20/14) 5 Burpee Box Jump Overs (24/20) - Rest 1:00 20 Wall Balls (20/14) 10 Burpee Box...

Hang Squat Clean + Push Press Complex: 5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets) Set 1: 5 Hang Squat Cleans +...

Strength: Deadlift 6 sets x 2 Deadlifts (80%) - Complete set every 1:30 Conditioning: 3 sets AMRAP 5: 3x50ft Shuttle Runs 10 Pull-ups...

Strength: Back Squat 2 sets x 2 Back Squat (90-95%) - Complete a set every 3:00 Conditioning: 5 RFT: 75 Double Unders 15 Shoulder to...

Hang Power Snatch + Overhead Squat Complex (build-in weight): Set 1: 5 Hang Power Snatch + 5 Overhead Squat Set 2: 4 Hang Power Snatch +...

Strength: Deadlift 2 sets x 2 Deadlift (90-95%) - Complete a set every 3:00 Conditioning: 4 sets AMRAP 2: 20/16 Calorie Row Max Wall...

Bar Muscle Ups: Week 5 Warm-up skill work: Core to Extremity - Then... 6 rounds, every :90 complete: Freedom: 4-6 Bar Muscle Ups with an...

Conditioning: "Chad" For time: 1000 weighted box step-ups RX - (45/35) (20") or, if athletes have a vest (20/15) (20"), or can be...

Strength: Deadlift 3 sets x 3 Deadlift (85-90%) - Complete a set every 2:45 Conditioning: AMRAP 9: Round 1: 3 Power Cleans (155/105) + 1...