Strength 4 Rounds (not for time) 5 Shoulder Press (+lbs) 8/8 Alternating Supinated Single-Arm Bent Over DB Row [hold one DB at Chest while other [...]

Weightlifting 10min E75sec 2 Low Hang Squat Snatches *No Barbell Option* 10min E75sec 4 DB Hang Power Snatches + 4 Single-Arm DB Overhead Squats [Left] [...]

Strength Back Squats 4x6 (+lbs) *No Barbell Option* 4x6 Tempo DB/KB Goblet Squats (+lbs) [32X1] Conditioning 4 Rounds 15 Deadlifts (225/155) 5 Wall Climbs *No [...]

Strength Strict Chest to Bar Chin-ups 3x8 (+lbs) Conditioning In teams of 2: 1500m Ski Erg 120 KB Swings (32/24) 90 Burpee Pull-ups

Gymnastics Pistol Squats 3-5x10 Conditioning 20min AMRAP 400m Run 20 Sit-ups 10 Sumo Deadlift High Pulls (95/65)

Conditioning 32min EMOM 1. Partner 1: 100m Run + Max Wall Balls (20/14) 2. Partner 2: 100m Run + Max Wall Balls (20/14) 3. Partner [...]

Conditioning In teams of 3: 30min AMRAP 60/45 Calorie Row/Assault Bike/Ski Erg 90 Double DB Deadlifts (50/35) 60/45 Calorie Assault Bike/Ski Erg/Row 90 Double DB [...]

Gymnastics 7min EMOM 5-10 Strict Handstand Push-ups Conditioning 21-18-15-12-9-6-3 Burpee Box Jumps (24/20) Ring Rows [feet on box/bench]

Strength Back Squats 3x8 (+lbs) *No Barbell Option* 3x8 Tempo DB/KB Goblet Squats (+lbs) [32X1] Conditioning 2 Rounds 400m Run 10 Squats 300m Run 20 [...]