Conditioning: For time: 5K Row - Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)

Strength: EVERY 1:30 (10 SETS): 2 Front Squats* *Start Moderate and Build to Heavy (RPE 8-9) (Score is the Heaviest Weight) Conditioning: AMRAP 12: 30 Air Squats 3 Rope Climbs

Conditioning: WORKOUT PART 1 - ISABEL For time: 30 Snatches (135/95) - Option for Squat or Power KG: 60/42.5 - Rest Until 10:00 then complete Part 2 WORKOUT PART 2: For load, every :30 for 10:00: 1 Power Snatch (Athlete Choice, Moderate Heavy) - Should be heavier than workout weight

Strength: Push Press 1x10 EMOM 8: MIN 1 - 10 Push Press @ 60-70% or 1RM MIN 2 - :30 Row - Score is heaviest load completed Conditioning: Every 3:00 x 6 Sets: 250/225m Row 50 Double Unders 5 Clean & Jerks (185/125) (Score is Slowest Time)

Strength: Back Squat 1x1 Take 15 mins to build to a heavy single Back Squat following this rep scheme: 5-4-3-2-1-1-1 Conditioning: 5 RFT: 40 Step Back Lunges 30 GHD Sit Ups or AbMat Sit Ups

Jump Rope Skill Session: 10:00 PRACTICE / SKILL DEVELOPMENT Single, Double Under or Triple Under Practice FREEDOM (RX) Crossover Singles Crossover Doubles Triple Under Practice Max Unbroken Triple Unders Set (1x) INDEPENDENCE (Intermediate) 3 x 10 Unbroken Double Unders/Triple Unders 1 x Max Unbroken Double Unders (Cap at 100) LIBERTY (Beginner) Double Under Attempts Practice 10 Penguin Taps 5 Single Unders + 1 Double Under Attempt 5 Successful Double Unders Conditioning: 10

Strength: Every 2:30 x 5 Sets: 3 Power Snatch (touch & go) @ RPE 7/8 Conditioning: 2 Sets (for time, each set): 12/10 Calorie Echo Bike 24 Chest to Bar 12/10 Calorie Echo Bike 24 Pull-Ups 12/10 Calorie Echo Bike - Rest 3:00 b/t sets

Strength: Front Squat 4x8 Every 2:30 x 4 Sets: 8 Front Squats - Start at a moderate load, building to a heavy load Conditioning: For time: 10 Single-Arm Dumbbell Thrusters (50/35) 15 Push-Ups 15 Single-Arm Dumbbell Thrusters (50/35) 25 Push-Ups 20 Single-Arm Dumbbell Thrusters (50/35) 35 Push-Ups 25 Single-Arm Dumbbell Thrusters (50/35) 45 Push-Ups 30 Single-Arm Dumbbell Thrusters (50/35)

Conditioning: 3 RFT: 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks - Immediately into... 3 RFT: 15 Wall Balls (20/14) 15/12 Calorie Row 4 Wall Walks (Scored by Total Time)

Strength: Push Press 1x8 Take 10 mins to build to a heavy 8-Rep Push Press Conditioning: Every 2:00 x 10 Sets: 5 Deadlifts 4 Power Cleans 3 Shoulder to Overhead - Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.