Strength: Shoulder Press Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that...

Strength: Back Squat: - Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original...

Conditioning: 1000m Run 100/80 Calorie Row 10 Rope Climbs (Or 40 Strict Pull Ups) *Partition any way* Accessory: Wall walk/Handstand work...

Strength: Take @ 15 mins to complete: Hang Squat Snatch: - Establish a 3 RM for the day AND 3 Snatch Grip Deadlift x 3 Sets @90% 1RM...

Accessory: Turkish Get Up Carries 3 Rounds: Turkish getup (stand up portion only) left arm 100 ft overhead carry left Turkish getup (down...

Conditioning: For time 200m Run 10 Squat Snatch (95/65) 300m Run 6 Squat Snatch (135/95) 400m Run 2 Squat Snatch (155/105) -Rest 3:00- 2...

Conditioning: For time 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30"/24") 10 Rope Climbs (Or...

Strength: Back Squat 5x5 Every 2:00 (10:00) 5 Back Squats Start at 60% of 1RM and build to a moderately-heavy set (75-80%) Conditioning:...

Conditioning: “Nasty Girls” 3 RFT: 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95) Accessory: Double Unders Beginner Goal...

Strength: Back Squat Take 10-12 mins to build to a heavy 10 reps - Rest a little longer than normal between sets when you reach heavier...