For strength today, build up to a heavy but not maximal 5 rep dead lift. You should spend at least 2 sets with moderate weight warming up. Strength Dead lift 5,5,5 Conditioning 3 Rounds For Time 10 Burpee Pull-ups 20 Wall Balls 30 Walking Lunge Steps  Read more

The Turkish Get-Up (TGU) is a great movement for shoulder stability and strength. Although we traditionally use KB’s for this, you may also use dumbbells or barbells. The metcon should be fairly fast, but it’s not expected that you string all 21 to start. We will work plenty of mobility prior to the workout so your form is solid. Strength 1RM Turkish Get-Up (L/R) Conditioning For time, 21-14-7: Overhead squats, 95/65# Box jumps, 24/20″Read more

For today’s workout you’ll team up in 3’s. Partner A will start with a 1500m row. While they’re rowing, Partner B will do Couplet 1 and Partner C will do Couplet 2. While the rowing goes on, Partners B and C may switch off as they choose (or not), but both Couplets must be done. Once Partner A finishes the row, they start on a couplet as Partner B starts a 1500m row. Continue in this fashion until Partner C rows 1500m. Your score is the total amount of rounds from the couplets. In teams of 3 for total rounds: Row 1500m Couplet 1: 30 double unders 15 burpees Couplet 2: 10 Sit-ups 10 medball cleansRead more

Power clean weight should be moderately heavy, around 65% of your 1RM. You don’t have to string all of them, but you shouldn’t need extreme effort for them either. Singles are fine as long as there is little rest between reps. Scale the toes to bar to knee raises if you have active lats, otherwise scale to V-ups. 5 rounds for time: 400m run 10 power cleans, 155/105# 10 toes to barRead more

For strength, find two heavy sets of five push presses, then two heavy sets of three reps. Record your three rep weight (it may be a max or just go for a heavy three). The AMRAP is an escalating ladder for thrusters, but the muscle-ups remain constant. Scale muscle-ups to 4 pull-ups and 4 dips (pull-ups may be done on rings or bar and dips may be done on rings, boxes, or parallettes). Strength Push Press 5, 5, 3, 3 Conditioning AMRAP in 9 minutes: 1 thruster, 95/65# 2 muscle-ups 2 thrusters 2 muscle-ups 3 thrusters 2 muscle-ups 4, 2…5, 2…6,2….etc.Read more