12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x...

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge...

A. Conditioning 15-12-9-6-3 Barbell or Dumbbell Deadlift Bar Facing Burpees -directly into- 15-12-9-6-3 Barbell or Dumbbell Hang Power...

A. Conditioning In teams of two 30 minute AMRAP 200m Run 12 SDHP 12 Push Press You Go, I Go *Record Weight on Barbell

A. Conditioning 5 rounds for time of: 6 Sumo Deadlifts 6 Power Cleans 6 Front Squat 25/20 Calorie Bike

A. Conditioning For Time (record the time or reps completed at cap) Row 800/640m -then- 30-20-10 Air Squats 90-60-10 Jump Rope (Challenge...

A. Conditioning 10 minute AMRAP 200/160m Row 4 Pull-Ups (Challenge Strict) 4 Burpee Box Step Ups 24/20" -2 minute rest- 10 minute...

A. Strength Front Squat 5 sets of 4 reps (Tempo Challenge 22X1) B. Conditioning Row 25/20 Calories -then- 15-12-9-6-3 Russian Kettlebell...

A. Conditioning 4 rounds 16 Russian KBS 70#/53# 16 Anchored Sit-ups 16 Alternating Lunge Jump or Bodyweight Walking Lunges Row 300/240m...

A. Conditioning 21-18-15-12-9-6 Dual KB Sumo Deadlift 70/53lbs Burpee Step Up 24/20" *Challenge - no rest directly into - ...

5 rounds 20/16 Calorie Row 10 Alternating KB Gorilla Row (Challenge 53/35) 5 Squat Clean Thruster (Barbell or Kettlebell) B. Strength...

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9...

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB...

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set...

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking...

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB...

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand)...

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x...