Weightlifting 12min E90sec 1 Snatch Grip Deadlift (pause above knees) 1 Hang Power Snatch 2 Power Snatches (touch & go) Conditioning 8min AMRAP 5 Deadlifts [...]

Gymnastics 10min EMOM 1. 6-12 Chest to Bar Pull-ups 2. 30-50 Double Unders Conditioning 5-10-15-20 Thrusters (105/70) Burpees over Bar

Conditioning In teams of 3: 21min AMRAP 180 Calorie Row 150 Wall Balls (20/14) 120 Ring Push-ups

Conditioning 10/8 Calorie Assault Bike 20 Tuck-ups 50/50 Mountain Climbers *Rest 2min* 10/8 Calorie Assault Bike 20 Tuck-ups 30 DB Snatches (50/30) *Rest 2min* 10/8 [...]

Weightlifting 9min E90sec 5 Hang Power Clean & Jerks (+lbs) Conditioning 30-20-10 Front Rack Lunges (115/75) Pull-ups

Gymnastics 7min AMRAP 7 Box Jumps (30/24) 7 Ring Dips Conditioning 10 Rounds 5 Deadlifts (185/135) 3 Burpees +3 Burpees Every Round

Weightlifting 9min E90sec 5 Hang Squat Snatches (+lbs) 6min E90sec 5 Snatch Grip Deadlifts (+lbs) Conditioning 10min AMRAP 10 Hang Power Snatches (75/55) 15 Push-ups [...]

Conditioning A) 21min E3M 250m/175m Row 5 DB Manmakers (+lbs) *1 Manmaker = Burpee with DB's to Squat Clean Thruster* Rest 5min B) "Annie" 50-40-30-20-10 [...]

Strength 5 Rounds (not for time) 4 Back Squats (+lbs) 5-8 Handstand Push-ups Conditioning 12min EMOM 1. 15-20 Wall Balls (20/14) 2. 5-10 Toes to [...]

Conditioning In teams of 2: 40 Pull-ups 50 Box Dips 60 Box Jump Overs (24/20) 70 KB Goblet Squats (24/16) Rest 3min 70 KB Goblet [...]