Strength: Thrusters 5 Sets X 3 Reps Build to a Heavy 3 Starting @ 60% of 1RM Conditioning: "Fran" 21-15-9 Thrusters (95/65) Pull-ups

Strength: Bench Press 10-8-6-4-2 Conditioning: 10 RFT (20 Min Time Cap) 6 Power Cleans (155/105) 12/10 Calorie Bike

Conditioning: Every 3 Min X 10 Rounds (Alt. 5 Rounds ea.) 500/450 Meter Row 400 Meter Run (0-3:00: Athletes Complete Row With Goal of 1...

Strength: Back Squat Take @ 35 Minutes to Complete: 3 Sets X 5 Reps @ 75% of 1RM 3 Sets X 5 Reps @ 85% of 1RM 3 Sets X 5 Reps @ 95% of...

Strength: Snatch Complex (Hang + Full) 1-1-1-1-1 * Build to a Heavy Single Snatch Complex Conditioning: AMRAP 18 7 TTB 14 Hang Snatch...

Strength: Deadlift 8 Sets X 3 Reps Conditioning: For Time "Diane" 21-15-9 Deadlifts (225/155) Handstand Push-ups * HSPU Mod: Seated DB...

Conditioning: For Time 50 Sit-ups 50 Push-ups 400 Meter Run 40 Sit-ups 40 Push-ups 400 Meter Run 30 Sit-ups 30 Push-ups 400 Meter Run 20...

Strength: Front Squat Take @ 35 Minutes to Complete: 3 Sets X 5 Reps @ 75% of 1RM 3 Sets X 5 Reps @ 85% of 1RM 3 Sets X 5 Reps @ 95% of...

Strength: Weighted Pull-ups For 5 Rounds, Every 90 Seconds Complete 2 Weighted Pull-ups Conditioning: AMRAP 20 21 Box Jumps (24/20) Max...

Strength: Strict Press 5 Sets X 5 Reps Conditioning: AMRAP 15 30 DUs/50 Singles 15/12 Calorie Row 10 Wallballs (20/14) 30 DUs/50 Singles...