Warm Up 3 Burpee 10 Back Ext. 10 Squat Strength Strict Pull Ups 5-5-5-5-5 Conditioning Front Squat Toes to Bar 21-15-9 60 Meter Farmer...

Warm Up 5 Push Ups 10 Sit Ups 15 Squats 3 Round Strength Clean& Jerk 1-1-1-1-1 Skills Handstand Push Up Practice Conditioning EMOM 16' 1...

Warm Up Samphson Stretch 10 L/R OHS 10 Push Ups 5 3 Round Mobility Hips Shoulder Strength Front Squat 5-5-5-5-5 Back Squat 3-3-3-3-3...

Warm Up 75 Jumping Jack 25 Squat Conditioning EMOM 20' 1 Minute: 7 Burpee 2 Minute: 10 Leg Raise 3 Minute: 50 Climber L/R 4 Minute:15...

AMRAP 15 5 Burpee 10 Sit Up 15 Squat

Warm Up 10 Lunge 5 Burpee 10 Squat 3 Round Conditioning AMRAP 15' 10 Burpee&Box Jump 20 Overhead Walking Lunge 10 Toes to Bar Midline 30...

Warm Up 15 Rowing 10 O.H.S. 5 Push Up 3 Round Strength Back Squat 5-4-3-2-1 Pull Ups 5-4-3-2-1 Conditioning EMOMx20 odd min: 4 Pull Ups+8...

Strength Squat Clean Hang Power Clean 5-5-5-55 Clean Pull 1-1-1-1-1 Conditioning 3 Clean&Jerk 10 Toes to Bar 3 Burpee over bar 10 Round

Warm Up 5 Inch Worm&Push Ups 10 Sit Up 15 Squat 3 Round Conditioning EMOM 20' 1-8 Deadlift 2-Sit up Max 3-8 Toes to bar 4-Burpee Max

Conditioning 5 Rounds For Time 15 Power Snatch 15 Overhead Squat 1:00 Push Ups Max

Warm Up 5 Burpee 15 Squat 3 Round Conditioning 50 Russian Dumbbell Swings 25 Burpee 25 Wall Ball 25 American Dumbbell Swings 50 Sit Ups 3...

Warm Up AMRAP 7' 5 Push Ups 10 Sit Ups 15 Squat EMOM 16' odd min: 5 Strict Pull Ups even min:7 Dumbell Snatch+7 Toes to Bar Conditioining...

on the 5 min x 6 15 Burpee 15 Db Snatch 20 Wall Ball

Strength EMOMX16 odd min: 1 Push Press + 1 Push Jerk even min: 1 Split Jerk Conditioning Tabata 8 min Thruster Sit Ups Hang Clean Burpee...

Strength Deadlift 5-5-5-5-5 Pull-Ups 5-5-5-5-5 Conditioning 3 Snatch 6 Burpee 12 Front Rack Lunge 10 Meter Farmer Carry

Conditioning odd min : 18 Dumbbell Swings even min : 9 Toes to Bar Emomx8 Rest 2 min odd min : 18 Rowing even min : 9...

Warm Up Clean Pull Hang Clean Front Squat Push Press 10x3 Conditioning Thruster Box Jump Pull Ups 21-15-9 Body Armor 10 Dips 10 Close...

Strength Strict Pull-Ups Bench Press %80 5-5-5-5-5 Conditioning Db. Bench Press Deadlift Power Clean 1-2-3-4-5..... AMRAP 25'

Conditioning 4 Rounds x AMRAP 4 27 Double Unders 21 Power Clean 15 Burpee & Box Jump Over Rest 4 Min Between Rounds Kilos: Round 1 :...

Conditioning 300 Double Unders Directly into 100 Power Cleans 100 Bar Facing Burpees