Conditioning: (35 min cap) 4 RFT w/a partner: 200-m run 40 pull-ups 200-m run 40 push-ups 200-m run 40 sit-ups 200-m run 40 air squats -...

Strength: For load Back squats 5-5-3-3-3-1-1-1-1-1 Post-workout: Rest, stretch, and recover

Strength: EMOM 8: 3 push jerks Conditioning: 2 RFT (12 min cap) 100 double-unders 25 shoulder-to-overheads (65/95) 25 burpees - Intended...

Strength: Clean Complex Take @ 15 mins to build to a heavy single clean complex (High hang, knee-level, floor) Conditioning: "Grace" For...

Strength: Push Press 4 sets: 5 push presses - Build to a heavy set of 5-reps Conditioning: AMRAP 5: 10/15 calorie row 10 push-ups - Rest...

Conditioning: "20.2" AMRAP 20: 4 DB thrusters (35s/50s) 6 toes-to-bars 24 double-unders Post-workout: Rest, stretch, recover

Strength: EMOM 12 Minute 1 | 5 strict weighted pull-ups Minute 2 | 5 strict weighted dips Post-workout Skill Work: 3 sets On a 2:00...

Strength: Hang Power Clean EMOM 10: 2 hang power cleans - Build to a heavy 2 reps Conditioning: "DT" 5 RFT: (15 min cap) 12 deadlifts...

Conditioning: 2 RFT (18 min cap) 800-m run 50 jumping lunges Post-workout Skill Work: 3 sets 20 weighted GHD hip extensions 10 banded...

Conditioning: "Chad" For time: (45 min cap) 1000 weighted box step-ups RX - (35/45) (20") or, if athletes have a vest (15/20) (20"), or...