Strength: 3 sets: 10 Front Squat (60-65% of 1RM) 2 Standing Broad Jumps - Rest 2:00 between sets Conditioning: 10 RFT: 1 Power Clean...

Conditioning: For time: 21-18-15 Dumbbell Bench Press (50s/35s) Chest to Bar Pull Ups -into- 12-9-6 Dumbbell Bench Press (50s/35s) 9-6-3...

Strength: Shoulder Press Heavy 3 Rep Heavy 2 Rep 3 Heavy Singles (Build to 85-90% through the 3 singles) Conditioning: 5 RFT: 21...

Strength: Front Squat Heavy 3 Rep Heavy 2 Rep 3 Heavy Singles (Build to 85-90% through the 3 singles) Conditioning: For time: 15-10-5...

Gymnastics Skill Work: Crossovers Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let's...

Strength: 5 sets (every 3:00): 10 Hang Power Cleans (Build up to 65% of 1RM Clean) Conditioning: 3 RFT: 30 Overhead Squats (95/65)* 30/24...

Strength: 3 sets: 12 Front Squat (55-60%) 3 seated Box Jumps - Rest 2:00 between sets Conditioning: 5 RFT: 3 Wall Walks 9 Power Cleans...

Strength: Take 8 mins to build to a Heavy Squat Snatch - Then, into... 3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)...

Strength: 3 sets: 12 Shoulder Press (55-60%) 12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set - Rest 2:00 between sets...

Accessory: Handstand Hold Max Effort: Find a max handstand hold at one of following levels Level 1: wall walk as high as you feel...