Strength: Sumo Deadlifts 5 Sets For Load: 12-10-8-6-4 - Build in Weight Each Set; Start With a Moderate Load For The Set of 12 And End...

Conditioning: For Time (14 Min Time Cap) 42 GHD Sit-ups/Weighted Sit-ups (15/25) 21 Front Squats (125/185) 30 GHD Sit-ups/Weighted...

Conditioning: For Time (22 Min Time Cap) 400/500 Meter Row 25 Shoulder Presses (75/115) 400/500 Meter Row 15 Shoulder Presses 400/500...

Conditioning: For Time 3-6-9-12-15-15-12-9-6-3 Deadlifts (155/105) Box Jump-Overs (24/20) – Athletes Stand at The Top of The Box And Step...

Strength: Push Press 5 Sets For Load Take @ 20 Minutes to Build-up and Maintain Across All Sets a Moderately Heavy 5 Reps (@75% or Higher...

Conditioning: 3 RFT 21 KBS (53/35) 200 Meter Run - Rest 3:00, then... For time: 21 Single-arm KB swings/arm (53/35) 800 Meter Run...

Conditioning: AMRAP 14 7 Muscle-ups 50 Wallballs (20/14) 100 DUs/Singles Post-Workout Skill Work: 3 Sets Max-rep Strict Ring Pull-ups –...

Strength: EMOM 10 1 Hang Power Clean - Complete 2-3 Warm-up Sets Before Beginning EMOM - Complete 1 Rep Each Minute of The EMOM, Building...

Conditioning: "Manion" (40 Min Time Cap) 7 RFT: 400 Meter Run 29 Back Squats (135/95; From the Floor) * The Hero WOD is dedicated to 1st...

Conditioning: For Time 10 Wall Walks 30 Box Jumps (24/20) 30 Strict Knees-to-Elbows 30 Box Jumps 30 Strict TTB 30 Box Jumps 10 Wall Walks