Warmup Run the Long Block 20 Turkish Getups Skill 12 Minutes Muscle Up Progressions Conditioning 3 Rounds AMRAP: 45 Seconds Work/15 Seconds Transition Kettlebell Swings Sandbag Shoulder and Shuttle Tire…

Warmup Dynamic Athletic Movement 10 Minutes 10 Barbell Overhead Squats 10 Kettlebell Halos 10 Box Step Ups R/L 10 GHD Situps Strength 3x5 Olympic Back Squat 3x5 Press Conditioning Sled…

Warmup Speed Ladder 10 Minutes 5 Kettlebell Single Leg Deadlifts R/L 10 Downdog Pushups Strength 3x3 Deadlift Conditioning 800 Yd Partner Farmer Carry then 4 Minutes AMRAP Pushups

Warmup Dynamic Athletic Movement 12 Minutes 3 Kettlebell Turkish Getups R/L 5 Ring Dips 5 Kettlebell Halos R/L Skill 12 Minutes Handstand Progressions Conditioning mini-"Cindy" 12 Minute AMRAP 5 Pullups…

Warmup Run the Long Block 12 Minutes Hip Mobility Sequence 10 Pullups 10 Wall Ball Shots 10 Ab Wheel Rollouts Strength 3x5 Olympic Back Squat Conditioning 3 Rounds AFAP/12 Minute…

Warmup Speed Ladder 3 Sets 10 Kettlebell Power Swings 5 Kettlebell Overhead Squats R/L 10 Ring Pushups Power 5x2 Clean Conditioning 6 Minutes Single Arm Kettlebell Jerk

Warmup Dynamic Athletic Movement Animal Movements Conditioning 100 Double Unders 50 Ball Slams 5 Knees to Elbows 40 Ball Slams 10 Knees to Elbows 30 Ball Slams 15 Knees to…

Warmup Speed Ladder Skill 12 Minutes Muscle Up Progressions Strength 3x3 Deadlift Conditioning AFAP Run 1600 Yd

Warmup Run the Long Block 3 Sets R/L Kettlebell Waiter Walk 5 Goblet Squats Strength 3x5 Olympic Back Squat 3x5 Press Conditioning 3 Rounds AFAP Run 400 YD 30 Pushups

Warmup Speed Ladder Partner Medicine Ball Drills Skill 12 Minutes Handstand Progressions Conditioning 10 Minutes AMRAP 5 Pullups 10 Burpees 15 Wall Ball Shots