Conditioning: For time (15 Min Cap) 60-48-36-24-12: Double-unders 30-24-18-12-6: DB power cleans (35s/50s) Post-workout Skill Work: For...

Pre-workout Skill Work: EMOM 7 3 muscle-ups Conditioning: 5 RFT (20 Min Cap) 15 strict ring dips 300-m run

Conditioning: AMRAP 5: 12 toes-to-bars 12 squat snatches (55/75 lb) - Rest 2:00 AMRAP 5: 9 toes-to-bars 9 squat snatches (65/95 lb) -...

Strength: Back Squat 5 sets X 5 reps for load: - All sets across at 80% or more - Rest 3:00-4:00 between sets Post-workout Skill Work: 2...

Conditioning: For Time (10 Min Cap) 30 hang power cleans (65/95 lb) 40 deadlifts 400/500-m row Post-workout Skill Work: Every :30 for 10...

Strength: Sumo Deadlift 7 sets for load: 3 reps - Increase load across as many sets as possible - Perform a new lift every 3:00...

Conditioning: 5 RFT (20 Min Cap) 20 box jumps (20/24 in) 16 single KB lunges (53/70 lb) 12 chest-to-bar pull-ups – Athletes must step...

Pre-workout Skill Work: Clean Complex Take @ 15 mins to build to a heavy single clean complex (High hang, knee-level, floor)...

Pre-Workout Skill Work: On a 10:00 clock Weighted pull-ups 5 sets X 3 reps Conditioning: 5 rounds for reps (20 Min Cap) 400-m run 1:00...

Conditioning: For Time (15 Min Cap) 12-9-6-9-12: Front squats (105/155 lb) 24-18-12-18-24: Calorie row – 17-13-8-13-17 calories for women...