Strength: EMOM 8: 1 thruster - Build to a 1-rep max thruster Conditioning: "17.4" 10 RFT: 9 thrusters (65/95) 35 double-unders

Pre-workout Skill Work: EMOM 12: Min. 1 | :20 box jump overs Min. 2 | :20 chest-to-bar pull-ups Conditioning: For time: 21-15-9:...

Strength: 3 sets: 5 KB snatches/arm – increase weight across sets Conditioning: 5 RFT: 400/500-m row 20 Russian KB swings (53/70)

Pre-workout Skill Work: 6 sets: 1:00 max distance handstand walk or max rep wall walks – Rest 1:00 Conditioning: AMRAP 10: 1-2-3-4-5…...

Strength: For load: Push press 5-5-3-3-3-1-1-1-1-1 - Build to a 1-rep max push press Post-workout Skill Work: 3 x AMRAP 1:30: 50...

Strength: For load 15-12-9: Thrusters – Rest 3:00 between sets Post-workout Skill Work: Accumulate: 30 low ring muscle-up transitions

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...