DEADLIFT 15min to a 3RM for the day CONDITIONING 4 RFT 500/400m Row 8 Deadlifts (245/165) 16 HSPU Scaling: lighter loading, HSPU riser, or Hand release push-ups.

CONDITIONING 3 to 5 Rounds NOT for Time: 10/8 Calorie Bike 10 DB Devil’s Press 20 Box Step Ups 30 Double Unders 400m Run

GYMNASTICS STAMINA For Time: 75 T2B Scaling: Knee Raise, Toes 2 Rig, or 100 Sit-ups CONDITIONING AMRAP 14 10 Lat. Burpees + 1 Round “Macho Man” (135/95) 10 Lat. Burpees + 2 Rounds “Macho Man” 10 Lat. Burpees + 3 Rounds “Mach Man” continue adding a round “Macho Man” “Macho Man” = 3 P. Clean Read more about Wednesday 7.28.21[…]

STRICT PRESS + HSPU 3 Rounds: 12 BB Strict Press + Max HSPU or Push-Ups. start with empty BB and build in weight. CONDITIONING 5RFT 30/24 Calorie Machine 200m Run

SQUAT COMPLEX 6 Back Squats + 3 Front Squats 15min to best complex CONDITIONING 21-15-9 Squat Cleans (115/75) C2B Pull-ups SCALING Lighter weight Power Clean + Front Squat Pull-ups, assisted pull-ups, ring row

POWER CLEAN (20min) Build to moderate 3RM Build to moderate 2RM Establish a 1RM for the day CONDITIONING AMRAP 18 20/15 Calorie Row (15/12 Calorie Bike) 20 Alternating DB Snatch (50/35) 20 T2B 20 DB Box Step Ups (50/35 @ 24/20)

DEADLIFT 20min to a 5RM for the day CONDITIONING AMRAP 15 15 KBS (53/35) 25 Sit-ups 35 Double Unders SCALING: Lighter KBS 65 Singles

CONDITIONING AMRAP 5 / REST 5 Buy In: 400m Run 12 Alternating BB Lunge (75/55) 6 Burpee Box Jump Over (24/20) AMRAP 5 / REST 5 Buy In: 400m Run 8 Alternating BB Lunge (75/55) 6 Burpee Box Jump Over (24/20) AMRAP 5 Buy In: 400m Run 6 Alternating BB Lunge (75/55) 6 Burpee Box Read more about Wednesday 7.21.21[…]

CONDITIONING 6 RFT 250m Row 15 Push Ups 10 Deadlifts (185/125) 5 Bar MU SCALING OPTIONS: 8 C2B, 10 Pull-ups, 12 Ring Row

SQUAT COMPLEX 5 Rounds: 3 Pause Back Squat (3 sec) + 3 Front Squats build in weight with focus on technique & posture CONDITIONING AMRAP 10 4 Rounds: 20 Wallballs + 200m Run Max Power Cleans (135/95) in remaining time. We want at least 1 min on the barbell. If you are not finished with Read more about Monday 7.20.21[…]