Strength

3×5 Press

(Add 5lbs)

Conditioning

2 Rounds For Time

400m Farmer’s Carry

200m Front Rack Carry

100m Overhead Carry

Conditioning

Advanced

9-7-5

Muscle Up

Squat Snatch 135/95lbs

Intermediate

9-7-5

Muscle Up Transition

Squat Snatch 95/65lbs

Beginner

18-14-10

Pull Ups

Push Ups

Overhead Squats 65/45lbs

Kristina

Strength

20 Minutes To Find A Heavy

Push Press

Push Jerk

Split Jerk

Conditioning

3 Rounds

800 Meter Run

Rest 90 Seconds

Core

3 Minutes Max Sit Ups

Conditioning

Advanced

10-15-20

Handstand Push Up

Deadlift 225/185

Chest-To-Bar Pull Ups

Intermediate

10-15-20

Handstand Kick Up Slow Decent or Box Handstand Push Ups

Deadlift 185/135

Pull Ups

Beginner

10-15-20

Dumbell Strict Press

Deadlift 135/95

Ring Rows

Carlos

Strength

3×5 Back Squat

(Add 5-10lbs)

Conditioning

With a Partner

AMRAP 5 

250 Meter Row

5 Burpees Over Rower

Rest 5 Minutes

AMRAP 5

10 Meter Back Rack Lunge

5 Burpees Over Bar

Strength

4 Sets

8 Front Squats

Rest 1 Minute

3-6 Chin Ups (Tempo-1131)

Rest 1 Minutes

Conditioning

AMRAP 12

45 Double Unders

35 Wall Balls

25 Second L-Sit

Conditioning

1,000 Meter Row

-Then-

5 Rounds

8 Power Clean & Push Jerks

12 Box Jumps

Strength

3 Sets

5 Deadlift (add 5-10lbs from last week)

Rest 1 Minute

Max Rep Dumbbell Bench

Rest 2 Minutes

Conditioning

6 Rounds

400m Sprint

Rest 1 Minute

Strength

3×5 Press @75%

Conditioning

3 Rounds For Quality

200 Meter Brisk Walk

200 Meter Sprint

8 Toes to Bar 

12 Overhead Squats

Strength

Part 1-7×2 Snatch Balance

Rest 90s

3×5 Back Squat (add 5-10lbs from last week)

Rest 2-3 Minutes

3×5 Bent Over Row (add 5lbs from last week)

Rest 2-3 Minutes