Pull-up Efficiency Skill Review: With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever...

Conditioning: AMRAP 7: 1000/850m Row (Or Ski) In remaining time: Max reps Strict Handstand Push Ups - Rest 5:00 AMRAP 7: 1000/850m Row...

Strength: Every 2:00 (5 sets): 5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch) Conditioning: For time: 5-4-3-2-1...

Conditioning: For distance (meters): 5-4-3-2-1 minute Max Distance Run - Rest 1:00 between sets Accessory: Advanced: EMOM 8: Ring Muscle...

Strength: 5 Sets (one set every 2 mins): 3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats - Complete reps in each set unbroken,...

Conditioning: 5 sets: Minute 1: 10 Back Squats (60-65%) Minute 2: Max Air Squats Minute 3: Recovery Bike (Slow-Moderate) - Rest 3 minutes...

Accessory: Gymnastics Skill Review Take 10 mins to practice pull-ups. Work on modified strict, strict, kipping, butterfly, chest to...

Conditioning: Part 1 5 sets for time: 50ft Dumbbell Front Rack Walking Lunge (50s/35s) 12 Dumbbell Front Squats (50s/35s) - Rest 2:00...

Strength: Every 2:00 (5 sets) Muscle Cleans + Shoulder Press 10+10 8+8 6+6 4+4 2+2 * Sets are completed unbroken, with the focus being on...

Accessory: Gymnastics Skill Review Take 10 mins to practice Rope Climbs Advanced athletes can practice legless or L-sit rope climbs...