Conditioning: "Mary" AMRAP 20: 5 handstand push-ups 10 alternating single-leg squats 15 pull-ups Post-workout: Rest, stretch, and recover

Strength: 5 sets for load: 3 split jerks Post-workout Skill Work: For completion: 50 deficit push-ups (2/4 in) 50 close grip bench...

Conditioning: "Nate" AMRAP 20: 2 muscle-ups 4 handstand push-ups 8 KB swings (53/70) Post-workout: Rest, Stretch, Recover

Conditioning: 3 RFT (15 min cap) 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest Post-workout Skill Work: 3 sets: 25 GHD sit-ups...

Pre-workout Skill Work: EMOM 12 Min. 1 | :20 ring dip hold (top) Min. 2 | :20 ring dip hold (bottom) Min. 3 | 5 low ring transitions...

Strength: On a 10:00 clock: Build to a heavy 1-rep snatch Conditioning: For time with a partner: (10 min cap) 100 power snatches (75/115)

Strength: 3 sets for reps: Max-rep unbroken handstand push-ups, then… 5 sets for load: 3 shoulder presses - Rest @ 3:00 after each set in...

Conditioning: AMRAP 20 with a partner: Max-calorie row 10 DB lunges (25s/35s) 15 GHD sit-ups – Partners alternate after one partner...

Conditioning: For time: (12 Min Cap) 12-9-6: Clean and jerks (125/185) Bar muscle-ups - Target time: 10 mins or less Post-workout Skill...

Pre-workout Skill Work: On an 8:00 clock: Build to a max height box jump Conditioning: 5 rounds for reps: 400-m run 1:00 alternating...