Strength Back Squats 5x4 (+lbs) Conditioning 10min EMOM 4-6 Chest to Bar Pull-ups 6 Sumo Deadlift High Pulls (115/80)

Weightlifting 3 Rounds (not for time) 2 Power Snatches 1 Hang Power Snatches [below knees] Conditioning 15-12-9-6-3 Overhead Squats (95/65) 15 KB Swings (32/24)

Strength 3 Rounds (not for time) 4/4 Turkish Get-ups 8/8 Bent-over KB/DB Rows Conditioning 5 Rounds 20 DB Front Rack Box Step-ups (20/16) 10 Toes [...]

Strength Front Squat 5x2 (+lbs) Conditioning 9min AMRAP 36 Double Unders 18 Squats 6 Hang Power Cleans (155/105) 3 Push Jerks (155/105)

Conditioning In teams of 4: 50 Synchronized Overhead Lunges (45/25) 2000m Row [switch every 250m] 50 Synchronized Burpees 2000m Row [switch every 250m] 50 Synchronized [...]

Conditioning In teams of 2: 20min AMRAP 15 KB Sumo Deadlift High Pulls (32/24) 10 Box Jumps (24/20) 1 Wall Climb *I go, you go*

Weightlifting 3 Rounds 2 Power Cleans 3 Push Press Conditioning 12min EMOM 1. 10 DB Thrusters (50/35) 2. 5 Strict Chin-ups + 10-20sec Chin-up Hold

Strength 16min EMOM 1. 10 Barbell Hip Thrusts (+lbs) 2. 10-15 Calorie Assault Bike 3. 10 Touch & Go Sprints 4. Rest Conditioning 10min AMRAP [...]

Gymnastics Strict Ring Dips 3x10-15 4x6-9 5x1-5 *Choose one and Rest 60-120sec Between Sets* Conditioning 7 Rounds 8 Front Rack Lunges (135/95) 9 Pull-ups

Weightlifting Squat Snatch 5x3 (+lbs) Conditioning 40-30-20 Sit-ups Burpees Overhead Squats (45/35)