Strength Front squat 3-3-3-3-3 (heavy 3) Workout 12 min AMRAP 10 OH lunge - 50/35 (total steps) 30 Double unders 20 Sit ups (or 12 [...]

Skill/technique work Muscle up work - bar or ring *skill/transition work Workout 15 min AMRAP 800m run 20 Deadlifts - 225/155 10 Muscle ups - [...]

Strength Weighted dip 3-3-3 (or 15 min of strict work) Workout 4 RFT 10 Handstand push up (Rx+ - strict) 8 Dbl KB swings - [...]

Workout 5 RFT 200m run 5 Clean and Jerk - 185/135 15 Toes to bar **Building on the jerks from the day before and combining [...]

Strength 1 Deadlift 3-3-3-3-3 Strength 2 Jerk 3-3-3-3-3 (heavy 3 from racks) Cashout 100 Rus. KB Swings for time - 70/53 **So we have conventional [...]

Strength Clean + Hang clean 2-2-2-2-2 Workout 2 Hang clean ~ 75-80% from strength 4 Burpees 8 Jumping air squats 90 sec work/30 sec rest [...]

"Mr. Joshua" 5 rounds for time of: 400m run: 30 GHD sit ups 15 Deadlifts (250/185) **SO1 Joshua Thomas Harris, 36, drowned during combat operations, [...]

Filthy Fifty 50 Box jumps – 24/20 50 Jumping pull-ups 50 KB swings – 53/35 50 Walking Lunges (total steps) 50 Knees to elbows 50 [...]

Strength Weighted pull ups 3-3-3 *or 15 min strict pull up work Workout For time 12-9-6 Thrusters - 135/95 Chest to bar pull ups 200m [...]

Strength/Skill work Snatch + hang snatch 2-2-2-2-2 Workout For 12 minutes 20 sec DB snatch - 50/35 20 sec DB OH squat 20 sec rest [...]