Strength: Bench Press: Take 10-12 mins to build to a heavy single rep - Rest a little longer than normal between sets when you reach...

Accessory: Gymnastics Skill Review: Take 10-15 mins to practice Wall Walks and work on efficiency - Advanced athletes: take this time to...

Strength: 5 sets of 2 Back Squats @85% of Heavy Single (from Wk 1) - Complete a set every 2 mins Conditioning: AMRAP 12: 25ft Single...

Strength: 5 sets of 2 Bench Press @85% of Heavy Single (from Wk 1) - Complete a set every 2 mins Conditioning: 3 sets: 15/12 Calorie Row...

Strength: 5 sets of 2 Deadlifts @85% of Heavy Single (from Wk 1) - Complete a set on the 2 mins Conditioning: 3 RFT: 15 Deadlifts...

Strength: EMOM 10: 5 Power Clean & Push Jerks (+25lbs total from Wk1) - Use lightweight that can be cycled smoothly for 5 Touch & Go reps...

Conditioning: Open 24.3 For time: 5 rounds of: 10 thrusters (95/65) 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7...

Conditioning: For Time: 100 Air Squats 100/80 Calorie Row 100 Air Squats Accessory: 4 Rounds for Quality: 12 GHD Nordic (Hamstring) Curl...

Strength: EMOM 5: 5 Bench Press at 60% of 1RM Conditioning: For time: 30-24-18-12-6 Calorie Air Bike Dumbbell Bench Press (50s/35s) -...

Strength: EMOM 8: 2 Power Snatches between 60-75% of 1RM * Can drop the bar and reset between reps * Can build across sets, but should...