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Warm-up & Mobility: 15 Minutes Strength: Squat 3@75, 3@80, 3@85% (call for spotters) Conditioning: “Jolly Roger” AMRAP 12 of – 10 Wall balls (20/14lb) 5/5 KB Cleans (32/24k)** 25 DUs++ [...]

Warm-up & Mobility: 15 Minutes Strength: Push Press 3-3-3 Power Jerk 2-2-2 Split Jerk 1-1-1 Conditioning: “Countdown” For time – 10 reps down to 1 of – Power Jerk (115/75) Burpee [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 20 minutes – 2@80%, 1@85%, 1@90, 2@95 (or a weight where you “could” get one more) Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Clean work up to WOD weight Conditioning: “Ambrosia” 15-12-9-6-3 reps of – Power Clean (135/95) HSPU after each round: 50 DUs Click [...]

Warm-up & Mobility: 15 Minutes Strength: Skill work – rope climbs / muscle ups Conditioning: “Dog Days are Over” AMRAP 14 min 2 Rope Climbs** 200m Run (weighted) 5/5 step [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 15 to 20 minutes to work up to max WOD weight and plan bumps Conditioning: For weight and time: “Filet Mignon” Increase [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 15 minutes to hit a heavy double Conditioning: “Helen” RX is ON 3 rounds for time of: 400m Run 21 KBS (24/16k) 12 [...]

Warm-up & Mobility: 15 Minutes Skill: Double-unders Conditioning: “Fight Gone Different” In Fight Gone Bad style (Each movement is performed for max reps in one minute, perform 3 rounds [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – Every 90 sec for 15 min (10 rounds) 1 High Hang Snatch (from pockets) – drop and reset – 1 Snatch begin at 50% and climb [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 3 reps at 80% Conditioning: “Clean and Pull” On the Minute for 12 Minutes: Even minutes: 5 Hang power cleans (as heavy as [...]