Conditioning: 800m Run 100 Kettle Bell Swings, 24kg/16kg or 800m Run 100 Kettle Bell Snatches, 24kg/16kg 50 each arm, use any combination of reps per arm to reach 50 MUST BE RX’D, no blue or pink KB Skills: 30 Turkish Get-ups (total), 10min time limit 30 Pistol Squats (total), 10min time limit Each movement can...Read More

Strength: 15min to work up to a heavy (not a max) Over Head Squat Use the rep sequence 3-3-3-1-1-1…..and so on keep till you hit a heavy OHS Conditioning (WOD): 4 Rounds 6 Muscle-ups, Bar or Rings (18 Pull-ups) 12 Box Jumps, 30″/24″ 24 OHS, 65#/45#Read More