Find your 1RM overhead squat – get someone to watch your depth to make sure it’s legit. Remember, this is a 1RM overhead squat where you reach parallel or lower – meaning if you do a heavier weight but don’t reach depth, it doesn’t count (unless you physically cannot reach depth with PVC pipe) After that we have an AMRAP where you may only score a couple of rounds. Use the same weight for both power snatches and push presses. Strength 1RM OHS Conditioning AMRAP in 15 minutes: 20 power snatches, 95/65# 40 walking lunges (20L/20R) 20 push presses, 95/65# 40 wall balls, 20/14#Read more

Take 15-20 minutes to establish a 1RM shoulder press from the racks. No bending the knees at any point! Then warm up your deadlift to a heavy weight (~80%) and prepare for bar muscle-ups or some modification for an upper body pull (chest-to-bar pull-up, pull-up, ring row) You will have 90 seconds to do 5 heavy deadlifts, then as many bar muscle-ups as possible in the remaining time. After that you will have 1 minute to rest. Repeat for a total of 5 rounds. Your score is the total number of bar muscle-ups you completed. Strength 1RM Shoulder Press Conditioning 5 rounds, 90 seconds work, 1 min rest: 5 deadlifts, 315/215# ME bar muscle-upsRead more

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. “Klepto” 4 rounds for time: 27 box jumps, 24/20″ 20 burpees 11 squat cleans, 145/100#Read more

Squats are great for overall strength and five reps hit the sweet spot of absolute strength and strength endurance. For the metcon, you’ll build an ascending ladder of thrusters and HSPUs, but the double unders will remain constant. Your score will be total rounds and reps. Strength Back Squat 5, 5, 5 Conditioning AMRAP in 15 minutes: 1 thruster, 115/75# 1 HPSU 20 double unders 2 thrusters 2 HSPUs 20 double unders 3, 3, 20…4, 4, 20, etc.Read more

Partners will spend 2 minutes at each station trying to get as many reps as possible. After 2 minutes, you will switch to the next station and cycle through until you do 9 total rounds (each station 3 times for a total of 18 minutes) During wall balls, one partner will sit into the bottom of an air squat. During burpees, one partner will hold a barbell standing up. During pull-ups, one partner will hold a barbell in the front rack position. At each station, the isometric hold (squat, deadlift, front rack) must be established before the other reps can take place. If at any point the isometric hold is broken (e.g. standing up from a squat) the other reps must stop. You may partition the work anyhow at your assigned station. Depending on class sizes, you may start at a different station (not necessarily wall balls). Your score is...Read more