Strength 3 x 5 Push Jerk Between Warm-Up Sets: 3 x 10 GHR/Back Extensions/Good Morning Conditioning 20 Rounds (10/Teammate) 5 Power...

Strength 12 MIN EMOM 1 Up and Shrug + 1 High Pull + 1 Snatch Conditioning For Time: 1-10 OHS 65/95 10-1 Burpee

Strength 3 x 5, 5 Sec Bottom of Front Squat hold Between Warm-Up Sets: 3 x 10 Push-Up Variations (Knees, Diamond, Paralette, wide,...

Skill: 12 min EMOM 1. :30 Toes to Bar 2. :30 Double Unders Conditioning: "Diane" 21-15-9 Deadlifts (225/155 lbs) Handstand Push Ups

Skill 12 MIN EMOM 3-7 “Pulls” Conditioning 3 Minutes Per Station, 1:00 rest between stations 1.ME Cal Bike 2.ME Meters Row 3.ME Double...

Strength BWM/Make-Up Lift day Conditioning “DT” 5 Rounds 12 Deadlifts 9 Hang Cleans 6 Push Jerks

Strength 3 x 5 Push Press Between warm-up sets: 3 x 15 GHD Sit-Ups/Medball Sit-ups/V-Ups/Strict t2b Conditioning 12 MIN AMRAP 15...

Strength Strength 4 Rounds: :30 on/ :10 off Dead-bug (alternating legs) High to Low Plank Superman (with movement up and down)...

Strength 3 x 5 Squat Clean Between Warm-Up Sets: 3 x 5-10 Dips (Ring, Static, Bench) Conditioning Compare to 10/31/16 2 Rounds 500 M Row...

Strength BWM/Make-Up Lift Day Conditioning For Time 10-1 Pull-ups Wall-Balls Box jumps