Strength 18min E3M 6 Tempo Back Squats (+lbs) [42X1] Conditioning 4 Rounds 20 Wall Balls (20/14) 10 Hang Power Cleans (135/95)

Conditioning In teams of 2: 50 Double Unders [each] 100 Calorie Assault Bike 50 Double Unders [each] *Rest 3min* 75 KB Sumo Deadift High Pulls [...]

Conditioning In teams of 2: 10-1 Toes to Bar 10 KB Swings (24/16) Then; 1-10 Push-Ups 10 Single-Arm KB OH Lunges (24/16)

Weightlifting 4 Rounds (not for time) 2 Snatch Balance w/ 3sec Pause at Bottom 3 Overhead Squats Conditioning 15min EMOM 1. 20sec L-Sit Hold 2. [...]

Conditioning 25/20 Calorie Row 25 Box Jump Overs (24/20) 25 Pull-ups 25 Wall Balls (20/14) 25 Deadlifts (250/170) 25 Wall Balls (20/14) 25 Pull-ups 25 [...]

Strength 4 Rounds (not for time) 5 Tempo Bench Press (+lbs) [31X0] 5-10 Tempo Ring Rows [30X1] Conditioning 18-15-12 Calorie Assault Bike Hang Power Snatches [...]

Conditioning 10 Rounds 8 DB Thrusters (50/35) 40 Double Unders *2 Power Cleans (185/135) EMOM* *Start with 2 Power Cleans at 0:00*

Strength 4 Rounds (not for time) 10/10 Tempo Bulgarian Split Squats (+lbs) [32X1] 10 Double KB Sumo Deadlift High Pulls (+lbs) 250/200m Row Conditioning 10min [...]

Conditioning In teams of 2: 20min AMRAP 5 Push-ups 10 Tuck-ups 15 Squats *I go, you go* *Partner Holds Forearm Plank/Side Plank*

Conditioning 30min EMOM 1. 30sec Max Calorie Assault Bike 2. 10 DB Power Cleans (50/35) 3. 15-20 Sit-ups 4. 30sec Max Calorie Row 5. 10 [...]