Pre-workout Skill Work: EMOM 5: 1-3 wall walks Conditioning: For time: 100 air squats 5 handstand push-ups 25-ft handstand walk 75 air...

Conditioning: For time: 100 burpee pull-ups – Pull-up bar is 12" above reach Post-workout Skill Work: 5 sets: 3 strict weighted pull-ups

Conditioning: For time: 25 DB power snatches left-arm (35/50) 25 DB power snatches right-arm 50 sit-ups 20 DB power snatches left-arm 20...

Strength: 5 sets for load: 10 shoulder presses - All sets 50% or higher of 1RM - Build to a heavy set of 10 unbroken reps Post-workout...

Conditioning: AMRAP 12: 1 deadlift (95/135) 1 front squat (95/135) 1 box jump (24/30) – Add 1 rep to each movement after completing a...

Conditioning: "Open 23.3" For time: Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50...

Conditioning: AMRAP 10: 20 wall-ball shots (14/20)(10'/11') 10 strict pull-ups Post-workout Skill Work: 4 rounds: :20 med-ball Russian...

Conditioning: 4 RFT: 400 meter run 20 double DB hang power cleans (25s/35s) 100 meter double DB front rack carry (25s/35s) Post-workout...

Conditioning: For time: 48/60 calorie row then… 21-15-9-3: Toes-to-bars DB box step-ups (20/24) (35/50) Alternating DB snatches (35/50)...

Strength: 7 sets for load: 3 overhead squats Post-workout: Rest, stretch, recover