WORKOUT OF THE DAY: Conditioning Buy in : 400 mts run Then 3 rds of: (Alternating machines every round ) 20 cal bike/ski/row 10 power Clean 10 burpees over the bar 10 thrusters Then Buy out: 400 mts run

WORKOUT OF THE DAY: Strength Strict press 5/5 Conditioning 4 rounds 100 du 25 t2b 20 suitecase lunges 50/35 15 Dips

WORKOUT OF THE DAY: Strength Back squat 5/2x2 seg pause Conditioning Amrap x 15 10 Medball Cleans 15 push ups 20 sit ups 25 Ft hsw / 3 wall walks

WORKOUT OF THE DAY: Strength 5x3 Push press, build 5x2 split jerk, focus on tech and foot work Conditioning 20 Strict presses 95/65# 10 Cal bike 15 Push presses 135/95# 15 Cal bike 10 Push Jerks 185/115# 20 Cal bike

WORKOUT OF THE DAY: Strength EMOM x 12 (6rds) 1- 3 wall walks 2- 6 strict pull ups Conditioning For quality 12 BB pull over 12 bench dips 3x rest as needed + 10 closer grip BB bench press 16 crush grip db row 3x rest as needed

WORKOUT OF THE DAY: Conditioning 1. 15 hspu 2. 15 db snatches right hand 50/35# 3. 15 burpees 4. 15 db snatches left hand 5. 75 dubs 5x rest 1 * switch the order every round * rd 2 start with db snatch (right) and finish with hspu rd 3 start with burpees finish with db snatch (right)

WOKOUT OF THE DAY: Strength 5x3 hang power clean build Then with last weight 4x1 power clean + 3 front squats Conditioning 30 UB wall balls 20/14# 15 T2B 30 bear hug carry lunges with Medball 3x rest 2 min btw rds

WORKOUT OF THE DAY: Strength 4x3 muscle snatch 4x3 power snatch Conditioning E2min 200 mts run Max kb swings 70/55# Until 120 kBs are accumulated

WORKOUT OF THE DAY: Strength Push Jerk 5x3 Conditioning 3x 8 Thrusters @135/95 25 GHDSU 8 Thursters @135/95 8 Bar Muscle-Ups

WORKOUT OF THE DAY: Conditioning EMOMx16 1: 10 Hang Clean & Jerks @95/65 2: 12/9 Cal Bike 3: 15 BJO 4: 50 Ft HSW Rest 3’ EMOMx16 1: 10 Deadlift @185/130 2: 50 DU’s 3: 10 strict HSPU/DB Strict Press 4: 12/9 Cal Row