Weightlifting 15min E90sec 3 Squat Snatches (+lbs) Conditioning  7min AMRAP 7 Overhead Squats (115/80) 7 Chest to Bar Pull-ups

Conditioning In teams of 2: 1000m Run [each] 100 Double DB Power Cleans (50/35) 100 Ring Push-ups 100 Calorie Row

Cedars Lift N' Move    

Strength 3 Rounds (not for time) 10/10 Tempo Single-Leg DB Deadlifts (+lbs) [30X1] 10 Barbell Hip Bridges (+lbs) [back on bench, feet on floor] *Rest [...]

Weightlifting 15min E90sec 3 Push Jerks (+lbs) Conditioning 20min EMOM (40sec On/20sec Off) 1. Max Calorie Assault Bike 2. Max Calorie Ski 3. Max 30ft [...]

Strength 3 Rounds (not for time) 5/5 Tempo Back Rack Lunges (+lbs) [step backward] [30X1] 10 Tempo Sumo Deadlifts (+lbs) [41X1] *Rest 2min Between Rounds* [...]

Strength 12min E2M 5 Overhead Squats (+lbs) Conditioning 12min AMRAP 3-6 Strict Handstand Push-ups 9 Box Jumps (30/24) 12 Ring Rows [feet on bench/box if [...]

Gymnastics 8min E30sec 2-4 Chest to Bar Pull-ups Conditioning  30-20-10 DB Snatches (70/50) Floor Press (135/95)

Conditioning 30min E3M 15/10 Calorie Assaut Bike 12 Wall Balls (20/14) 9 Toes to Bar

Conditioning In teams of 2: 100 Calorie Row 100 Burpee Box Jumps (24/20) 100 DB Snatches ((60/40) 1000m Run [each]