Conditioning: “Nancy” 5 RFT: 400m Run 15 Overhead Squats (95/65) Accessory: Strict Pull-up Work - See big screens for details

Strength: Deadlift 10 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% Conditioning: For time: 50-40-30-20-10-20-30-40-50 Double Unders...

Conditioning: 4 sets AMRAP 2:30 - 20 Bench Press (95/65) 20 Kettlebell Goblet Squats (53/35) Max meter Row in remaining time* - Rest 2:30...

Strength: Power Snatch 7 sets of 5 Power Snatch (every 1:45) - Weight should be 50% of 1RM + 5-10lbs from previous week - All reps should...

Conditioning: For time: 3-6-9-12-15-18-21 Dumbbell Push Press (50s/35s) Box Jump Overs (24/20) Accessory: Strict Pull-up Work - See big...

Strength: Back Squat 10 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% Conditioning: For time: 30/24 Calorie Echo Bike 20 Power...

Strength: Back Squat 10 reps @55% 5 reps @65% 5 reps @75% 5+ reps @85% Conditioning: AMRAP 14: 14/11 Calorie Row 7 Strict Handstand Push...

Conditioning: For time: 30 Wall Ball (20/14) 50 Box Jump Overs (24/20) 30 Wall Ball (20/14) 50 GHD Sit Ups (Or V-Ups) 30 Wall Ball...

Strength: Deadlift 10 reps @55% 5 reps @65% 5 reps @75% 5+ reps @85% Conditioning: For time: 200m Run 18-15-12-9-6-3 Hang Power Snatch...

Conditioning: 5 Sets for Time (each set): AMRAP 2: 30 Air Squats Max Calorie Echo Bike - Rest 2 mins between sets Accessory: 3 Rounds for...