Warmup Run the long block twice Skill 12 Minutes Muscleup Progression 12 Minutes Handstand Progression Conditioning 10 Minutes AMRAP Sandbag Getups

Warmup Speed Ladder 10 Minutes 10 Kettlebell Power Swings 10 Downdog Pushups Squat Mobility Sequence Power 5x2 Clean Conditioning 10 Minutes AMRAP Burpee Box Jumps Alternate with a partner (1…

Memorial Day Warmup Run the long block twice 3 Sets Hip Mobility Sequence 10 Downdog Pushups 5 Minutes Thruster Technique Review Conditioning Hero Workout "Coe" 10 rounds for time 10…

Warmup Run the long block 12 Minutes 1 Turkish Getup R/L 10 Hollow Rocks Skill 12 Minutes Muscleup Practice 12 Minutes Handstand Practice Conditioning 12 Minutes AMRAP 4 Sandbag Getups…

Warmup Speed Ladder 12 Minutes 10 Kettlebell Swings 30 second Handstand Strength 3x3 Deadlifts Conditioning 10 Minutes AMRAP Sandbag Clean and Shuttle Run Alternate with a partner

Warmup Dynamic Athletic Movement 3 Sets R/L Kettlebell Waiter Walks Goblet Squats Strength 3x5 Olympic Back Squat 3x5 Press Conditioning 5 Rounds 10 Wallball shots 10 Pullups

Warmup Run the Long Block 12 Minutes 3 Kettlebell Windmills R/L 10 GHD Situps 10 Down Dog Pushups 5 Kettlebell Lunges with Twist R/L Skill 12 Minutes Muscle Up Progressions…

Warmup Speed Ladder 3 Sets 10 Kettlebell Power Swings 10 Step-ups R/L Power 5x2 Clean Conditioning 12 Minutes AMRAP 6 Toes 2 Bar 9 Ball Slams 12 Box Jumps

Warmup Dynamic Athletic Movement Hip Mobility Sequence 10 Minutes 10 Goblet Squats 10 Ring Pushups 10 Kettlebell Swings 10 Pullups Strength 3x5 Olympic Back Squat Conditioning AMRAP 10 Minutes 40…

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…