Warm Up: Stretch Strength: EMOM x 10min Odd: 5 Back Squat (75%) Even: 10 Back Ext Conditioning: AMRAP x 25min 50 Cal Row, 27 Bar facing Burpees, 27 Power Snatch (75/55) 40 Cal Row, 21 Bar facing Burpees, 21 Power Snatch (95/65) 30 Cal Row, 15 Bar facing burpees, 15 Power Snatch (115/75) 20 Cal Row, 9 Bar facing Burpees, 9 Power Snatch (135/95) 10 Cal Row, 6 Bar facing Burpees, 6 Power Snatch (155/105)

Warm Up: Stretch Strength: 5x10 Unbroken Deadlift (choose your load. Use same weight for all sets) 5x10 Abs Conditioning: 5RFT 10 Pull Ups 15 Wall Balls (20/14) 40 Dbl Unders

Warm Up: Stretch Barbell conditioning: EMOM x 6min 1 Power Clean + 1 Hang Squat Clean Conditioning: 3RFT 20 Hang Power Cleans (95/65) 20 Front Squats 20 Push Press Midline: 50 Med ball Sit Ups 50 Russian Twists w/ med ball

Warm Up: Stretch Strength: Snatch 2-2-2-2 (building) Conditioning: AMRAP x 20min 20 Kb Swings (53/35) 20 Box Jumps (24/20) 20 Cal Row 20 T2b

Warm Up: Stretch 2 Rounds 10 Cal Assault bike 10 Wall Balls 10 Kb Swings 10 Push Ups Conditioning: With a running clock: 0:00-10:00min Row 1000m, Max Clean & Jerks (135/95$ 10:00-13:00min Rest 13:00-20:00min Run 800m, Max Power Snatches (115/80) 20:00-23:00min Rest 23:00-27:00min Run 400m, Max Thrusters (95/65)

Warm Up: Stretch Strength: Deadlift 10-8-6-4-2 (building) Abs 5x10 Conditioning: 7RFT 7 Power Snatches (95/65) 7 Pull Ups 21 Dbl Unders

Warm Up: Stretch Barbell Conditioning: EMOM x 5min Min 1: 6 Hang Squat Cleans + 2 Push Jerks Min 2: 5 Hang Squat Cleans + 3 Push Jerks Min 3: 4 Hang Squat Cleans + 4 Push Jerks Min 4: 3 Hang Squat Cleans + 5 Push Jerks Min 5: 2 Hang Squat Cleans + 6 Push Jerks (155/105) Conditioning: AMRAP x 20min 400m run 20 Air Squats 10 Push Press (95/65)

Warm Up: Stretch Gymnastics: 15 HSPU 1:00min Rest 13 HSPU :45sec Rest 11 HSPU :30sec Rest 9 HSPU :15sec Rest 7 HSPU Conditioning: 5RFT 10 Power Cleans (135/95) 10 Bar facing Burpees Midline: (not for time) 30 T2B 40 Back Ext 50 Sit Ups

Warm Up: Stretch Strength: EMOM x 10min Odd: 5 Back Squats (70%) Even: 10 GHD Sit Ups Conditioning: For Time: 30 C2B 50 Thrusters (65/45) 70/50 Cal Row

Warm Up: Stretch Strength: Front Squat 3-3-3-1-1-1 (building) Conditioning: AMRAP x 15min 6 Squat Cleans (135/95) 9 Hand Release Push Ups 12 Box Jump Overs (24/20)