Conditioning: 2 Sets for reps: AMRAP 4: 10 Dumbbell Front Squats (50s/35s) 10 Box Jumps (24/20) - Rest 2:00 AMRAP 4: 10 Dumbbell Shoulder...

Gymnastics: Kipping HSPU Skill Review followed by: 5 sets of work with 1 min rest after each set. Freedom/Compete: 6 to 10 Kipping HSPU...

Strength: 5 sets x 2 Overhead Squats - Complete one set every 2:00 - Bar can be taken from the rack. You can build through sets or remain...

Conditioning: 4 sets for time (each set): 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD...

Conditioning: AMRAP 15: 200m Run 1-2-3-4-5-6. . . Wall Walks - Run is equal to 4 reps (1 rep = 50m) Accessory: Leg Day 3 Rounds for...

Strength: Thrusters 5 sets: 3 Thrusters (build-in weight) - Complete one set every 1:30 - Bar can be taken from the rack Conditioning:...

Bar Muscle Ups: Week 8 Testing Day! This is the final week in our bar muscle-up cycle. AMRAP 2: for max reps of: Freedom: Bar Muscle Ups...

Strength: Clean Deadlift + Hang Power Clean Complex 6 sets: 4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight) - Complete a...

Conditioning: With a Partner, for time: 1 mile run 4,000m (2.5 miles) Echo Bike 2,000m Row 1 mile run - Partners run together, and split...

Conditioning: Thanksgiving with the Girls For time w/a partner: (35 min cap) "Angie's" House 40 Pull-Ups 40 Push-Ups 40 Sit-Ups 40 Air...