Warm Up: Stretch Strength: Bench Press 5x10 (Across) Abs 5x10 Conditioning: For Time: 50-40-30-20-10 Wall Balls (20/14) *400m Run after each round

Warm Up: Stretch Strength: EMOM x 10min 1 Power Clean + 1 Push Jerk Conditioning: For Time: 500m Row 30 Clean and Jerks (135/95) 500m Row 30 Lateral Burpees

Warm Up: Stretch Skill: EMOM x 10min Odd: unbroken max pull ups Even: 40 Dbl Unders Strength: Back Squat 5 reps @70% 5 reps @73% 4 reps @76% 4 reps @79% 3 reps @82% 3 reps @82% Conditioning: AMRAP x 10min 5 Power Snatches (115/75) 10 Box Jumps Overs (24/20) 15 Wall Balls (20/14)

Warm Up: Stretch Conditioning: AMRAP x 13min 10 Burpees 10 C2B 10 Cal Row 10 HSPU Midline: Not for time- 30 Strict T2b 45 GHD Sit Ups 60 AbMat Sit Ups

Warm Up: Stretch Conditioning: A) For Time: 21 Push Press (135/85) 21 Front Squats 21 Hang Power Cleans *rest 2min 15 Push Press (155/95) 15 Front Squats 15 Hang Power Cleans *rest 2min 9 Push Press (175/105) 9 Front Squats 9 Hang Power Cleans *rest 2min 6 Push Press (185/115) 6 Front Squats 6 Hang Power Cleans B) AMRAP ladder x 12min 3 Burpee Box Jump Overs (24/20) 3 Cal Row 6 Burpee Box Jump Overs 6 Cal Row 9 Burpee Box Jump Overs 9 Cal Row Climb by 3 each round...

Warm Up: Stretch Strength: Power Clean 2-2-2-2-2 Back Ext 5x10 Conditioning: 5 Rounds Every 4 Min, 12 T2B 15 Deadlifts (185/135) 12/9 Cal Assault bike

Warm Up: Stretch Strength: OHS 3-3-3-3-3 Abs 5x10 Conditioning: AMRAP x 15min 50 Dbl Unders 25/15 Cal Row 10 OHS (75/115)

Warm Up: Stretch Strength: Back Squat 5x3 (85%) Conditioning: 8 Rounds 0:20sec Back Squats (45/35) 0:10sec Rest 0:20sec Dbl Unders 0:10sec Rest *Rest 3 Min 8 Rounds 0:20sec Kb Swings (53/35) 0:10sec Rest 0:20sec HSPU 0:10sec Rest *Rest 3 Min 8 Rounds 0:20sec Cal Row 0:10sec Rest

Warm Up: Stretch Conditioning: AMRAP x 4min 27 Cal Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) *rest 4min AMRAP x 4min 27 Cal Row 21 Power Cleans (115/75) 15 Burpee Box Jump Overs *rest 4min AMRAP x 4min 27 Cal Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs Gymnastics Conditioning: 1-2-3-4-6-7-8-9-10 Unbroken C2B *rest 2min 10-9-8-7-6-5-4-3-2-1 Unbroken T2B

Warm Up: Stretch X2 10 KB Swings 10 OHS 10 Back Ext Strength: EMOM x 10min 2 Power Snatch Conditioning: 5RFT 15 Power Snatches (75/55) 30 Dbl Unders 200m Run