Conditioning 32min EMOM 1. 10 Strict Press (+lbs) 2. 20 DB Snatches (50/35) 3. 30sec Forearm Plank 4. Rest 5. 30ft Sled Push (+lbs) 6. [...]

Conditioning In teams of 2: 7min AMRAP Back Squats (135/95) *Rest 5min* 18min AMRAP 30 Pull-ups 60 Thrusters (45/35) 90/60 Calorie Row

Strength 5/5 Turkish Get-ups (+lbs) 10 Ring Rows 4/4 Turkish Get-ups (+lbs) 10 Ring Rows 3/3 Turkish Get-ups (+lbs) 10 Ring Rows 2/2 Turkish Get-ups [...]

Strength Bench Press 3x10 (+lbs) Conditioning 15min EMOM 1. 20 Wall Balls (20/14) 2. 15 V-ups 3. 10 Deadlifts (225/155)

Gymnastics Strict Chin-ups 3x9-12 4x5-8 5x1-4 *Choose 1 and Rest 90-120sec Between Rounds* Conditioning 30-20-10 Hang Power Clean & Jerks (95/65) Burpees

Conditioning In teams of 3: 5 Rounds [each] 20 DB Snatches (50/35) 150m Row 10 Knees to Elbow  

Conditioning "17.5" 10 Rounds 9 Thrusters (95/65) 35 Double Unders

Conditioning A) 5 Rounds 21 KB Front Squats (24/16) 15 KB Swings (24/16) 9 Pull-ups B) In teams of 2: Row as far as possible [...]

Weightlifting Snatch Grip Deadlifts 4x3 w/ 3sec Hold at Low Hang Conditioning 15min AMRAP 15 Hang Power Snatches (75/55) 15 Burpees over Bar

Gymnastics Muscle-ups 5 x 1-3 Conditioning 60-50-40-30-20 Double Unders 12-10-8-6-4 Thrusters (115/75)