Conditioning: AMRAP 20 with a partner: 200-m run 1:00 plank hold - Partner 1 runs while partner 2 holds the plank. Partners switch when...

Conditioning: 3 RFT: 20 burpee box overs (24/30) 400/500-m row Post-workout Skill Work: 8 rounds: :20 double-unders – Rest :10

Strength: 5 sets: 3 shoulder-to-overheads – Build to a heavy set of 3 Conditioning: For time 45 chest-to-bar pull-ups 30...

Conditioning: AMRAP 10: 10 air squats 9 DB snatches, right arm (35/50) 10 push-ups 9 DB snatches, left arm Post-workout Skill Work: 4...

Pre-workout Skill Work: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-unders Conditioning: 7 sets for load:...

Pre-workout Skill Work: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform AMRAP until failure Conditioning: EMOM 5: :30 max...

Strength: Deadlift EMOM 8: 1 deadlift – Build to a heavy single Conditioning: AMRAP 8: 2 wall walks 2 deadlifts (205/315)

Conditioning: For time: 30-25-20-15-10: GHD sit-ups 100-80-60-40-20: Double-unders Post-workout Skill Work: Accumulate: 50 back extensions

Conditioning: 2 RFT 50 alternating DB snatches (35/50) 50 wall-ball shots (14/20) Post-workout Skill Work: Accumulate w/a partner: 40 DB...

Conditioning: "The 12 Days of Christmas" For Time: 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6...