Strength 12min E4M 10/10 Back Rack Lunges (+lbs) 200ft Farmer Walk [AHAP] Conditioning 10 Rounds 6 Knees to Elbow 6 Box Jump Overs (24/20)

Gymnastics 4 Rounds (not for time) 10-15 Tempo Push-ups (3-2-1-0) 10 Tempo Ring Rows (3-0-1-2) Conditioning In teams of 2: 15min AMRAP 5 Deadlifts (225/155) [...]

Weightlifting 5 Rounds (not for time) 3 Low Hang Squat Cleans (+lbs) Conditioning 15 Push Jerks (135/95) 30 Pull-ups 90 Wall Balls (20/14) 30 Pull-ups [...]

Conditioning A) 8x250m Row *Rest 1:1* B) 5 Rounds (not for time) 10 DB Snatches (+lbs) 20 Tuck-ups 30ft Handstand Walk

Weightlifting 5 Rounds (not for time) 2 Snatch Balance 3 Overhead Squats Conditioning 10min E2M 1 Rope Climb 10 DB Thrusters (50/35) 10 Burpees

Conditioning In teams of 3: 30min AMRAP 10 Ground to Overhead (45/25) 10 Overhead Lunges (45/25) 20 Lateral Plate Hops (45/25) 200m Run *Relay Style [...]

Saint Jean Baptiste Day  

Strength 10-8-6-4-2 (not for time) Turkish Get-ups (+lbs) 6-10 Strict Pull-ups Conditioning In teams of 2: 150 Calorie Row *5 Box Dips [each] EMOM*

Weightlifting 5 Rounds (not for time) 1 Snatch Pull 1 Hang Snatch High Pull 2 Power Snatches Conditioning 27-21-15-9 Overhead Squats (75/55) V-ups Burpees over [...]

Gymnastics Handstand Push-ups 3x15-20 4x10-15 5x5-10 6x1-5 *Choose one and Rest 75-105sec Between Sets* Conditioning 16min EMOM 1. 5/5 Box Step-ups (+lbs) 2. 15 KB [...]