A. Body Armor 3 Rounds: 10 Pikes on Rower 5 Tempo Lying Side Raises (Each side, 4 count down) 6 Sampson Stretch with Slider (Each Leg) 5 Low box depth jumps, 24/20 in B. Conditioning [...]

  A. Jerk 2 Push Jerks + 1 Split Jerk -From Rack. Build to a Heavy Complex B. Conditioning AMRAP in 13 min: 3 Strict Ring Dips 30 Double Unders 3 Push Press, 135/95 lbs [...]

  AMRAP in 5 min: 50ft. Double DB/KB Front Rack Walking Lunges 9 Double DB/KB Hang Power Cleans 9 Bar Muscle-ups -Rest 5 Minutes- AMRAP 5 min: 50ft. Double DB/KB Front Rack Walking Lunges 9 [...]

  A. Body Armor 3 Rounds: 1 min Plank (Regular, Right Side, Left Side) 5 Each YTWA's on Rings or TRX 10 Bulgarian Split Squats (Each Leg) 5 Squat to Tuck jump B. Conditioning 21 [...]