FITNESS Conditioning AMRAP 20 mins: 250/200m Row 25 Front Squats, 95/65lbs. 15 Push Jerks, 95/65lbs. - SPORT A. AMRAP 20 mins: 250/200m...

4 rounds for time: 50 Russian KBS, 70/55lbs. 10 Synchro Burpees 500m Row 10 Synchro Burpees 50 Partner Situps *grab your date for the day...

FITNESS STRENGTH Bench Press 3-3-3-3-3 - AMRAP 15 mins: 5 T2B 5 Box Jumps, 30/24" 5 DB Thrusters, 50/35lbs. - SPORT A1. Close Grip Bench...

FITNESS Strength A. Deadlift 5-5-5-5-5 - B1. Single legged RDL, 3x10/leg B2. Sorensen Hold, 3x max hold Conditioning For time: 30 Jumping...

FITNESS Strength Split Jerk 5-5-5-5-5 Conditioning 3 rounds for time: 17 Push Jerks, 95/65lbs. 14 Burpees over the bar - SPORT A. Split...

FITNESS AMRAP 30 mins: 30/20 cal. Row 30 Wall Ball Shots, 20/14lbs. 60 DU 30 Russian KBS, 70/55lbs. 30 Lateral Box Jump overs, 24/20" -...

FITNESS Strength Front Squat 2-2-2-2-2 Conditioning Every 3 mins for 15 mins: 16 DB Snatches, 50/35lbs. 8 HSPU 16 DB Power Cleans,...

SQUAD WOD Teams of 3: For time: 250 cals 200 ball slams 150 step ups *all 3 partners work at the same time, switch stations as needed

FITNESS A. Hang Power Clean, 5-5-5-5-5 - B. 21-15-9 reps for time: Hang Power Clean, 95/65lbs. Thruster, 95/65lbs. SPORT A. Hang Power...

FITNESS A1. Bench Press, 5-5-5-5-5 A2. Pendlay Row, 5-5-5-5-5 B1. Single Arm DB Bench Press, 3x10-12/arm B2. Supine Ring Pull-up, 3x8-12...