Strength: Take 10-12 mins to build to a Heavy Front Squat Conditioning: For time: 30-24-18-12-6 Kettlebell Swings (53/35) V-ups...

Gymnastics Skill Work: Take 10 minutes to review Ring Dips, practice/warm-up Suggested scalings: Matador Dips Bench Dips Heel Box Ring...

Conditioning: “The Ginger” AMRAP 22: 400m Run 7 Thrusters (155/105) 20 Pull Ups This workout was written in honor of US Navy Chief...

Strength: Take 10-12 mins to build to a Heavy Power Clean Conditioning: AMRAP 15: Buy in: 45/35 Calorie Air Bike Into, 3 Rounds: 30 GHDs...

Strength: 5 sets 5 Shoulder Press (65%) 5 bent over-barbell rows after each set - Rest 2 mins between sets Conditioning: For time:...

Strength: 5 sets: 5 Front Squat (65%) 3 Standing Broad Jumps after each set - Rest 2 mins between sets Conditioning: For time, each set:...

Strength: Squat Snatch: Heavy 3 Rep Heavy 2 Rep 3 Heavy Singles (Build to 85-90% through the 3 singles) - The heavy 3 rep and 2 rep...

Conditioning: AMRAP 3: 30 V-Ups (Or GHDs) Max Line Facing Burpees - Rest 2:00 AMRAP 4: 30 V-Ups (Or GHDs) Max Burpees to Bar (6in) - Rest...

Strength: 3 Sets: 8 Front Squats (65-70%) 3 Seated Box Jumps after each set - Rest 2 Minutes between sets Conditioning: 7 RFT: 10/8...

Strength: 3 Sets: 8 Shoulder Press (65-70%) 15 Seated Banded Lat Pull Downs after each set - Rest 2 Minutes between sets Conditioning:...