Strength Bench Press 5x3 Bench Press: 3 Tempo Bench Press x 5 sets Box Jump: Max Height Box Jump: 3 High Box Jumps x 5 sets Conditioning...

Conditioning Doc 5 sets (1 Set every 4 minutes) 15/12 Calorie Row 12 Burpee Over Rower 9 Double Dumbbell Ground to Overhead (50s/35s)...

Strength Front Squat 5x3 Front Squat: 3 Tempo Front Squats x 5 sets Weighted Chin Up 5x5 Weighted Strict Chin Up (Supinated) 5 Strict...

Conditioning Snow White 12:00 Amrap 50 Double Unders 5-10-15-20-25. . . Toes to Bar Accessory Shoulder Press 7 sets of 2 reps Weighted...

Bert & Ernie 2 sets: 20 Pull-Ups (RX+ 15 Chest to Bar) 15 Thrusters (95/65) 100 Double Unders 15 Thrusters (95/65) 20 Pull-Ups (RX+ 15...

Strength Deadlift 1x1 Deadlift - Heavy Single Handstand Push-ups (Strict): Max Reps Handstand Push-ups (Strict): Max Reps Conditioning...

Bench Press 1x1 Bench Press - Heavy Single Box Jump: Max Height Box Jump: Max Height Conditioning Cookie Monster 15:00 Amrap 300/250m Row...

Conditioning Big Bird 10x100m Sprint (Or 8x25ft Shuttle Run) -Every 3:00- Skills and Drills Rope Climb: Week 6

Strength (Week 1 of the new cycle) Front Squat 1x1 Front Squat - Heavy Single Weighted Chin Up 1x1 Strict Chin Up: - Max Weight...

Conditioning Sacrifice Teams of 2 3 Rounds 50 Burpee Box Jump Over (20) Reps of Back Squats Totaling 5000/4000lbs**

Conditioning Dedication 12:00 AMRAP 15 Dumbbell Push Press (35s/25s) 15 Kettlebell Swings (53/35) 10x25ft Shuttle Run Accessory 2-3 Sets:...

Wednesday Courage For time: 30-20-10 Back Rack Step back Lunges (95/65) Toes to bar Skills and Drills Rope Climb

Conditioning Honor Every 1:00 (15:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box...

"Murph" 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run Weighted Vest- 20/14

Split Jerk 1x1 Heavy Single Split Jerk Conditioning Annie 50-40-30-20-10 reps for time of: Double-Unders Sit-ups

Wednesday Snatch Balance 1x1 Heavy Single Snatch Balance Conditioning Honolulu 4 Rounds 300m Run (RX+ 20/16 Calorie Assault Bike) 25 Box...

Strength Clean 1x1 Squat Clean - Heavy Single Conditioning Maui 10 min AMRAP 1-2-3-4-5. . . Clean and Jerks (155/105) 1 Rope Climb (or 6...

Snatch 1x1 Snatch - Heavy Single Conditioning Oahu 30/24 Calorie Row 30 Burpees 30/24 Calorie Row 24 Burpee Box Jump Overs (24/20) 30/24...

Strength Snatch Balance 5x2 5 sets of 2 Snatch Balance Conditioning “Great Scott!” For Time: 10 Front Squats (115/75) 1-2-3-4-5-6-7 Wall...

Strength Split Jerk 5x2 5 sets of 2 Split Jerks Conditioning George McFly Every Minute (15:00) (40 sec work/20 sec rest) Min 1:...