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

Pre-workout Skill Work: EMOM 7 1 Banded Deadlift - Rest With The Remaining Time in The Minute - Increase Thickness of The Band to...

Conditioning: For Time 1:00 Max Calorie Row 150 Meter Farmers Carry (50s/35s) – Complete as Many Rounds as Needed to Accumulate 150/120...

Conditioning: AMRAP 12 10 Burpees 25 DUs/40 Singles Post-workout Skill Work: 6 Sets For Load 3 Shoulder Presses From The Floor – Rest...