Conditioning: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run RX - with 20# weighted vest or body armor...

Strength: Shoulder Press Take 10-12 minutes to establish a Heavy Single Conditioning: AMRAP 18: 6-4-2 Bench Press (185/110) 3-2-1 Rope...

Strength: Take 8 minutes to establish a Heavy Power Clean - Into... 3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)...

Conditioning: 6 RFT: 12/10 Calorie Air Bike 12 Overhead Squats (75/55) Accessory: 4 sets: 15 Strict Hanging Leg Raise 30yd Single DB...

Accessory: EMOM 8: Odd: 5-8 Strict Ring Dips Even: 10-20 sec Ring Support Hold -Advanced athletes can add weight to make it challenging,...

Strength: Front Squat Take 10-12 minutes to establish a Heavy Single Conditioning: For time, each set: 2x800m Run - Rest 2:00 after each...

Conditioning: For time each run and weight of heaviest successful lift: - 0:00-4:00 800m Run - 4:00-8:00 Heavy Double Power Snatch -...

Conditioning: 3 sets for time each set: 3 Rounds 10 Bench Press (135/85) 20 Bent Over Banded Rows - Rest 1:1 between sets Accessory: 4...

Conditioning: In 15:00 2000/1750m Row - In remaining time, build to Heavy Single Clean & Jerk Accessory: 4 Rounds for Quality: 10 DB Good...

Accessory: EMOM 7: Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps - Scaling option is to perform this...