Strength: Bench Press Every 2:00 for 3 sets: 1 bench press - @85-100% of 1RM Every 2:00 for 3 sets: 3 bench presses - @80-90% of 1RM...

Conditioning: 5 x 2:00 rounds for reps: 14/20-cal row 10 lateral burpee over the rower Max-rep chest-to-bar pull-ups - Rest 1:00 between...

Pre-workout Skill Work: 8 sets :20 double-unders - Rest :10 Conditioning: 5 RFT (10 min cap) 11 front squats (95/135) 55 double-unders

Strength: EMOM 9 1 push press - Build to a heavy single rep Conditioning: "Jack" AMRAP 20: 10 push presses (75/115) 10 KB swings (35/53)...

Conditioning: 5 RFT 24/30-cal bike - Complete calories in 2:00, or less, each round - Rest 2:00 between rounds - Athletes use Rogue Echo...

Strength: 5 sets 3 hang power clean & jerks - Build to a heavy 3 reps Conditioning: 4 RFT (15 min cap) 20 wall-ball shots (14/20) 400-m run

Conditioning: 5 RFT (15 min cap) 36 double-unders 12 thrusters (55/75) 1 rope climb – Rope climb begins from the seated position...

Strength: For load: Muscle snatch 3-3-3-3-3 Power snatch 2-2-2-2-2 Squat snatch 1-1-1-1-1 Post-workout Skill Work: 5 sets: 5 SOTS presses

Conditioning: For time (17 min cap) 200-m run 40 box jumps (20/24) 40 sit-ups 200-m run 30 box jumps 30 sit-ups 200-m run 20 box jumps 20...

Strength: 8 sets for load: 2 power cleans Post-workout Skill Work: 8 sets: :20 calorie assault bike :10 rest