Strength: Take 12 mins to build to a 1RM Back Squat in 5-6 working sets Post-strength: 3 sets of 5-8 Weighted Pull Ups (or challenging...

Gymnastics Skill Session: Take 5 mins to work on form/efficiency and warm-up for the workout: Level 1: Kip Swings and Jumping Pull Ups...

Conditioning: AMRAP 20: 200m Run 5-10-15-20…. Deadlifts (185/125) - For scoring your final round, the 200m Run counts as 2 reps (each rep...

Conditioning: 8 Sets (for time, each set): 8 Thrusters (95/65) 8 Burpee Over Bar - Rest 1:1 between sets Accessory: Accumulate 3 mins of...

Conditioning: 3 Sets (for time, each set): 3 Rounds - 10 Power Cleans (115/85) 12 GHDs (or V-Ups) - Rest 3:00 between sets Mayhem...

Jump Rope Skill Session: Take 5 mins to practice and improve on one of the following: Level 1: Single Unders Level 2: Double Unders Level...

Gymnastics: Handstand Push-ups Test Day! Take 5 mins to prepare with a few smaller, warm-up sets and then... On a running clock: Level 1:...

Conditioning: 7 RFT: 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders Accessory: 3-4 sets for Quality: 10 Landmine Press (each...

Conditioning: 3 sets (for time, each set): 30/24 Calorie Echo Bike 100ft Double Dumbbell Walking Lunge (50s/35s) - Rest 3:00 between sets...

Strength: Take 15 mins to build to a 1RM Squat Snatch Conditioning: For time: 400m Run 20 Bar Muscle Ups 400m Run 20 Power Snatch...