Weightlifting 5min E30sec 3 Power Snatches (+lbs) *No Barbell Option* 5min EMOM 16 DB Snatches (+lbs) Conditioning 12min E4M 15-10-5 Overhead Squats (95/65) 30 Double [...]

Conditioning In teams of 2: 10min AMRAP 100 DB Snatches (50/35) 60 Burpees to a Target (10"/6") Max Calorie Assault Bike Then; 10min AMRAP 100 [...]

Conditioning In teams of 2: 20-18-16-14-12-10 Double DB Push Press (50/35) Wall Balls (20/14) x2 Sit-ups x3

Strength 12min E4M 15 Deadlifts (+lbs) 60 Double Unders Conditioning 3 Rounds 2min AMRAP 10 KB Swings (32/24) 10 Box Jumps (30/24) *Rest 1min* 2min [...]

Weightlifting 5min E20sec 2 Power Cleans (+lbs) Conditioning 4 Rounds 15 Thrusters (95/65) 10 Burpees *Rest 2min Between Rounds*

Weightlifting 10min E2M 3-5 Muscle-ups Conditioning 15min EMOM (45sec On/15sec Off) 1. 5-10 Ring Dips + Max Calorie Assault Bike 2. 5-10 Pull-ups + Max [...]

Weightlifting 12min E90sec 3 Hang Squat Snatches Conditioning 30/20 Calorie Ski 60 Overhead Squats (45/35) 30 30ft Touch & Go Sprints

Gymnastics 10min EMOM 1. 30sec Max Handstand Push-ups 2. 30sec Max Distance Row Conditioning 3 Rounds 30 DB Snatches (50/35) 20 Toes to Bar 10 [...]

Conditioning In teams of 2: 20 Rounds 200ft Double DB/KB Farmer Carry (50/35) 10 Box Jump Overs (24/20) 5-10 Push-ups *You go, I go*

Conditioning In teams of 2: 45min AMRAP (1:30 On/1:30 Off) 1. 9/6 Calorie Assualt Bike 2. 9/6 Calorie Ski 3. 12 30ft Touch & Go [...]