WARMUP Walkouts + Easy Pushups + Air Squat RDL + Hang Clean + Front Squat Bar Kips + Toes above Hips DEADLIFT 2-3 WU sets (less than 50%) 5 sets of 5 (build up to 70-75%) CONDITIONING AMRAP 12 15 T2B 12 Front Squats (95/65) 9 Lateral Burpees

WARMUP + DOUBLE UNDERS 3 Rounds: 40 Double Unders (1min Dubs Practice) 10 Alt. DB RDL + 10 Alt. DB Hang Snatch 10 Box Step Ups + 5 Box Jumps CONDITIONING 4-5 Rounds NOT for Time: 15/10 Calorie Bike 12 Alt. DB Snatch (AHAP) 9 Box Jump Overs

PULL-UPS 3 Sets of 10-15 (hardest pullups) scale to Ring Row CONDITIONING For Time (w/partner): Buy In: 1000m Row (switch every 250) 4 Rounds: 60 Air Squat + 50 Sit Ups + 40 Push Ups + 30 Pull Ups (split equally) Cash Out: 1000m Row (switch every 250) scale to jumping pull ups

WARMUP 2 Rounds: 2 E80 Driveway Shuttle Runs Barbell Complex: RDL + Bent Row + Hang Power Clean + S2O (5-10 each) POWER CLEAN + JERK Warm up: build to 70-75% power clean 5 sets of 3 Power Cleans + 1 Jerk all sets @ 70-75% of 1RM Power Clean CONDITIONING For Time: 15 UNBROKEN Read more about Tuesday 9.27.22[…]

WARMUP Walkouts into 10 Pushups Samson/Pigeon 10 Step Ups 8 Slow Air Squats BACK SQUAT 5 sets of 5 (build up to 70-75%) CONDITIONING AMRAP 20 (stations) Min 1: Burpees Min 2: Goblet Squats Min 3: Box Jumps/Step Ups Min 4: E80 Lap Min 5: Rest and Record

WARMUP 2 Rounds 50 Singles Jump Rope 8 BB RDL + 6 Hang Power Clean DEADLIFT 8 sets of 2 (build up to 80-85%) 2 warmup sets of 8 (less than 50%) CONDITIONING For Time: 50 Double Unders (100 singles) 3 Rounds: 12 Deadlift + 6 Hang Power Clean (135/95) 50 Double Unders (100 single)

WARMUP 400m Run Samson/Pigeon Stretch 10 Slow Air Squats 2-3 sets of 5 Light Back Squats BACK SQUAT 8 sets of 2 (build up to 80-85% of 1RM) CONDITIONING AMRAP 15 200m Run 15 T2B 9 Thrusters (95/65)

WARMUP 2min Bike or 300m Run 2 Rounds: 10 Easy Push Ups + 10 Ring Rows+ 10 Light DB Power Snatch DB FLOOR PRESS + BB BENT ROW 8 DB Floor Press + 8 BB Bent Row build in weight through 4 sets CONDITIONING 5 RFT: 12 DB Hang Snatch (50/35) 12 Lateral Burpees over Read more about Wednesday 9.21.22[…]

CLEAN COMPLEX 5 sets: build to moderate weight 1 Power Clean + 1 Pause Front Squat + 1 Squat Clean SQUAT CLEAN 3-5 sets: build to a heavy single CONDITIONING 5 RFT 300m Run 15 Box Jumps (24/20) 15 Wallballs (20/14(

STRICT PRESS + PULL-UPS 4 sets: 8 Strict Press + 8 Pull Ups build in weight on strict press hardest pullups or 12 ring row CONDITIONING AMRAP 20 (w/partner) P1: 6 Clean and Jerks (115/75) + 3 Bar Muscle Ups or 6 C2B P2: Max Calorie Row Two scores: rounds + reps, and calories scale Read more about Monday 9.19.22[…]