Strength: 12 minutes to complete of 4 rounds of: 5 Strict/Banded Dips (@30X1 tempo) 15 Heavy Russian KB Swings Workout: AMRAP 20 Run 500m 10 Handstand Push-Up 15 Deadlift (125/185#)Read more

Strength: RE-TEST DAY! 15 minutes to find 1RM Clean and Jerk Workout: 4 Rounds for time: 10 Toes-to-Bar 15 Box Jumps (20/24″) 20 Ball Slams (20/30#)Read more

Strength: 12 minutes to complete of 4 rounds of: 3 Weighted/Strict Pull-Ups 6 Hand-Release Push-Ups Workout: For time: 40/50 Calorie Row 25 Shoulder-to-Overhead (65/95#) 10 Burpees 32/40 Calorie Row 20 Shoulder-to-Overhead 8 Burpees 24/30 Calorie Row 15 Shoulder-to-Overhead 6 Burpees 16/20 Calorie Row 10 Shoulder-to-Overhead 4 Burpees 8/10 Calorie Row 5 Shoulder-to-Overhead 2 BurpeesRead more

Workout: Six rounds for time of:24 Squats24 Push-Ups24 Walking lunge stepsRun 400 metersRead more

Skill Work: Skill Development Thursday (Week 4 of 4)Read more