Warm up: Stretch Strength: Power Snatch 2-2-2-2-2 Conditioning: For time 21-18-15-12-9 Assault bike Cals 16 DB Snatch (53/35) (8L,8R) *200m med ball run after each set (20/14)

Warm up: Stretch Strength: Alternating on the minute x 12 Odd minutes: 3 Front squats Even minutes: 6 Back squats 65% of 1RM front squat for both lifts Conditioning: For Time 40 HSPU 20 C2B 10 Rds of Macho man (Macho man- 3 Power Cleans, 3 Front squats, 3 Jerks) Rx 185/135, Intermediate 155/115, Scaled 135/95

Warm up: Stretch Strength: Clean complex 5 sets 1 high Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Conditioning: Breaking Bad 5 Rounds for time 200m run 2-4-6-8-10 KB Thrusters (53/35)

Warm up: Stretch Strength: 5 Sets 1 Snatch Pull 1 high Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch Conditioning: On the 4:00min x 5 rds 12/9 Assault bike Cals 9 barbell facing burpees 6 Power Snatches (135/95)

Warm up: Stretch Strength: EMOM x 12min Odd min- 3 front squats Even- 6 Back squats 60% of 1RM front Squat (for both lifts) Conditioning: Jackie 1000m row 50 Thrusters (45/35) 30 Pull ups Midline: AMRAP x 8min Abmat sit ups 25 dbl unders at the top of every minute

Warm up: Stretch Strength: Squat Clean 3x3 @ 70% 3x3 @ 75% 3x3 @ 80% Touch and go reps Conditioning: 7min AMRAP 25 Dbl unders 10 Clean & Jerks (135/95)

Warm up: Stretch Strength: Deadlift 3x3 @ 70% 3x3 @ 75% 3x3 @ 80% Conditioning: For time 60/42 Cal row 50 Box jump overs (24/20) 40 T2b 30 Power Snatches (115/75)

Warm up: Stretch Conditioning: AMRAP x 18min But in- 5 Rounds 200m run 10 OHS (95/65) Then in remaining time.. Max Rounds 5 C2B 7 HSPU 21 Air squats

Warm up: Stretch Strength: Alternating on the minute x 12 Odd: 3 front squats Even: 6 Back squats Barbell loaded at 60% of 1RM front Squat. Conditioning: AMRAP x 15min 7 Burpee box jumps (24/20) 14 SDHP (95/65) 21 dbl unders

Warm up: Stretch Conditioning: For time 21 Hang Power Cleans (135/95) 21 Bar facing burpees 100 dbl unders 15 Hang Power Cleans 15 Bar facing burpees 75 dbl unders 9 Hang Power Cleans 9 Bar facing burpees 50 dbl unders Bike Conditioning: 10 sets not for time 45 seconds easy 15 seconds fast