Conditioning: AMRAP 30: 400m Run 5 Rounds of “Strict Cindy” - 1 Rd of Strict Cindy 5 Strict Pull Ups 10 Push Ups 15 Air Squats Scoring:...

Ring Dip Skill Review: Take 10 mins to review ring dip form and practice progressions Conditioning: For steady movement:...

Strength: EMOM 5: 5 Power Snatch (50-55%)(Singles) - rest 1:00 EMOM 5: 3 Power Snatch (60-65%)(Singles) - rest 1:00 Every 30-seconds...

Conditioning: AMRAP 15: 9-15-21-27 Alt Dumbbell Snatches (50/35) Dumbbell Step Back Lunges (50/35) - in remaining time Max Rounds: 2 Wall...

Strength: 5 sets: (Complete set every 2 mins) 3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk - Building Sets (Don’t exceed...

Conditioning: AMRAP 12: 200m Run 10 Strict Pull-Ups - Rest 2 Mins AMRAP 12: 200m Run 20 Push-Ups - Rest 2 Mins AMRAP 12: 200m Run 30 Air...

Strength: “Gwen” 15-12-9 Clean & Jerk (for Load) Every 4:00, complete 1 set - Touch and go at the floor only. Even a re-grip off the...

Conditioning: Teams of 2 for time ea. set: 5 sets: (1:1) 12/10 Calorie Row (Or Ski) 10 GHD’s (Or Stick Sit Ups) 12/10 Calorie Row (Or...

Strength: Every 3:00 (5 sets) 3 Squat Snatch + 5 Overhead Squats -Touch & Go, build in weight, don’t exceed 65% of Snatch 1RM...

Conditioning: Teams of 2 (1:1) 50-40-30-20-10 Calorie Air Bike* *40-32-24-16-8 Women's Calories - One partner works/one rests; working...