Strength Back Squats 4x4 (+lbs) Conditioning 12min AMRAP 2 Strict Chin-ups 4 Handstand Push-ups 8 Deadlifts (185/135)

Strength 15min EMOM 1. 100ft Sled Push [AHAP] 2. 8/8 KB/DB Standing Bent Over Rows (+lbs) 3. 10/10 Cossack Squats (+lbs) 4. 12/12 Side V-ups [...]

Weightlifting 15min E90sec 1 Power Clean 1 Squat Clean *start w/ empty bar* Conditioning 500m Run 50 Wall Balls (20/14) 50 Abmat Sit-ups 500m Medball [...]

Weightlifting Heaving Snatch Balance 5x2 (+lbs) Conditioning 4 Rounds 15 Calorie Row 15 Floor Press (135/95) 15 Box Jump Overs (24/20) *Rest 90 sec*

Gymnastics Tabata 20sec Back 1/2 Beat Swing 10sec Rest 20sec Pull-up Hold at Top 10sec Rest 20sec Front 1/2 Beat Swing 10sec Rest 20sec Pull-up [...]

Conditioning In teams of 2: 20min AMRAP 12 Overhead Lunges (45/25) 9 Box Jumps (24/20) 6 Push-ups *athlete 1 performs 1 Round while athlete 2 [...]

Conditioning In teams of 2: 60-50-40 Wall Balls (20/14) Double Unders 50-40-30 KB Swings (24/16) Double Unders 40-30-20 V-ups Double Unders

  Conditioning 3 Rounds 1000m Run *Rest 1:1* add up all 3 Rounds, not including rest - for every full minute that it took to [...]

Strength 5 Rounds (not for time) 5 Deadlifts (+lbs) 5 Handstand Push-ups (+deficit) Conditioning 9min AMRAP 3 Hang Squat Cleans (155/105) 6 Burpee Box Jumps [...]

Weightlifting 6 Rounds (not for time) 1 High Hang Power Snatch 1 Low Hang Power Snatch 3 Standing Sotts Press Conditioning 60 DB Snatches (50/30) [...]