Strength : Push Press 5 x 5 @70% Accessory : 4  x 8  Seated Dumbell Press Condtioning  :  Partner Up Amrap 15 mins 40 Slamballs 20 Toes...

Gymnastics : 5 mins of 20 sec Handstand Hold 3 Wall Walks 20 sec Hollow Hold Strength: Deadlift 5x5 @ 60% Wod : 21/15/9 Wall Balls...

Strength : Front Squat Every 3 mins 10-8-8-6-4 Sets @ 50%,60%,65,70%,75% Condtioning : AMRAP 10  mins 5 Pull up 10 Push Up 15...

Midline : 6 mins 20 sec Flutter kicks 10 Sec Hollow Hold 20 Plank Leg raises ( 10 R + 10 L ) Strength : 12 mins 1 Sled Push 1 Farmer...

Gymnastics: Pull Ups 5x5 with 3 sec hold at the top of each rep Strength : Deadlift 6x3 @70% Wod : 3-2 min rounds with 1 min rest after...

Strength : Every 2 mins for 12 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Condtioning : Partner Up Every 5 mins for 20 mins...

Gymnastics: Core 3rds 1 max effort L-Sit 10 sec Hollow Hold 10 Hollow Rock 10 Leg Raises Strength: Push Press 6x3 @70% Wod : For Time...

Gymnastics : 7 mins 3 Wall Walks 30 sec Plank Hold ( use rings if possible) Strength : Back Squat Every 3 mins 10-8-8-6 Sets @...

Strength : AMRAP 14 mins 1 Heavy Sled 1 Farmers Carry 5 Back Squats @ 60% 5 Dips ( use weight if possible ) 5 Chin Ups ( use weight if...

Strength : Deadlift 8 @ 50% 6   @ 60% 4   @ 65% 4   @70% 2    75-80% Condtioning : Every 3 mins for 15 mins 12 Box Jumps 10 Front Rack...