Strength 3 Rounds (not for time) 8-10 Close Grip Bench Press (+lbs) [2sec down] Max Wide Grip Strict Pull-ups [down slow] *Rest 2min Between Rounds* [...]

Weightlifting 12min E90sec 1 Hang Power Clean [above knees] 1 Front Squat 1 Hang Squat Clean [above knees] Conditioning 2 Rounds 4min AMRAP 1-2-3-4-5... Deadlifts [...]

Gymnastics 4 Rounds (not for time) 6-10 Box Handstand Push-ups [hands on DB's] 30sec Handstand Hold 12 Tempo Ring Rows [2021] *Rest 2min Between Rounds* [...]

Weightlifting 12min30 E75sec 1 Hang Power Snatch [below knees] 1 Overhead Squat 1 Hang Squat Snatch [below knees] Conditioning 16min E4M 15/10 Calorie Assault Bike [...]

Strength Back Squats 6x4 (+lbs) Conditioning 16min EMOM 1. 100m Run w/ Plate (45/25) 2. 10 Back Rack Lunges (50% of Heaviest Set of 4 [...]

Conditioning In teams of 2: 60-50-40-30-20 Single-Arm DB Hang Power Cleans (50/35) 50-40-30-20-10 Knees to Elbow Burpees

Conditioning In teams of 2: 25min AMRAP 2000m Row 100 Single-Arm Overhead Lunges (50/35) 50 Ring Push-ups

Weightlifting 15min E90sec 1 Clean Pull [pause 2sec above knees] 1 Hang Power Clean [above knees] 1 Power Clean Conditioning 2 Rounds 2min AMRAP 10 [...]

Strength 3 Rounds (not for time) 8 Close Grip Bench Press (+lbs) Max Tempo Ring Rows [2021] *Rest 2min Between Rounds* Conditioning In teams of [...]

Weightlifting 12min30 E75sec 1 Hang Power Snatch [above knees] 1 Overhead Squat 1 Hang Squat Snatch [above knees] Conditioning 12min AMRAP 400m Run 500/400m Row