Pre-workout Skill Work: 4 sets :40 alternating single-leg squats – Rest :20 Conditioning: For time (18 min cap) 50 air squats 27 ring...

Conditioning: "Kelly" 5 RFT: (27 min cap) 400-m run 30 box jumps (20/24) 30 wall-ball shots (14/20) Post-workout: Rest, stretch, and recover

Conditioning: AMRAP 10 15 GHD sit-ups 14/20 Echo bike calories Post-workout Skill Work: For quality 21-15-9: GHD hip extensions GHD back...

Pre-workout Skill Work: 5 sets for load: 3 weighted strict pull-ups Conditioning: For time 100 burpee pull-ups – Pull-up bar is 12 in/ 30...

Pre-workout Skill Work: Strict Press 8 sets for load: 2 reps Conditioning: 2 RFT 27 push presses (75/115) 38/54 calorie row

Conditioning: AMRAP 12 2 rope climbs 10 deadlifts (125/185) 4 rope climbs 10 deadlifts 6 rope climbs 10 deadlifts – Continue adding 2...

Pre-workout Skill Work: EMOM 7 2 front squats - From the floor, athletes may squat clean first rep - Look to reach workout weight by the...

Pre-workout Skill Work: Push Press 4 sets: Build to a heavy 5 reps - Perform a new set every 2:00 Conditioning: 5 RFT 15 push jerks...

Strength: Bench Press 7 sets for load 3 reps - Increase load each set, 70% or greater for all loads - Rest 2:00-3:00 between sets...

Conditioning: Every 5:00 x 5 rounds 12/15 Calorie Echo Bike 12 Hang Power Cleans (95/135) 15 Lateral Burpees Over The Barbell 12...