Strength: Overhead Squat 1x3 Take 12-15 mins to build to a Moderate-Heavy 3-Rep Overhead Squat Conditioning: 3 RFT: 100 Double Unders 25 Overhead Squats (95/65)

Conditioning: For time: 50 Push-Ups 2000m Row Strength/Skill (Post-WOD): EMOM 15: MIN 1 - Max Bench Press or Max DB Bench MIN 2 - Max Strict Pull-Ups MIN 3 - Rest (Score is Total Reps) Options for Loading: Barbell - 185/115, 155/95, 135/85 DBs - 70/50, 50/35, 35/25 Modifications for Strict Pull-Ups: Banded Strict Pull Ups or Ring Rows

Handstand Skill Work: ON A 10:00 CLOCK... Handstand Walk, Handstand Hold, & Overhead Stability Work: Freedom (Advanced) - Handstand Walk or Handstand Hold Independence (Intermediate) - Kick-Ups/Box Pike Walk Liberty (Beginner) - Bear Crawl/Wall Walk/Waiter Walk Conditioning: Every 3:30 x 5 Sets: 400m Run 12 Hang Power Cleans (135/95) (Scored by Slowest Set)

Conditioning: For time: 40-30-20-10: Wall Balls (20/14) Toes to Bar Strength (Post-WOD): Back Squat 1x3 Take 15 mins to build to a heavy 3-Rep Back Squat

Conditioning: For time: 75/60 Calorie Row 25 Burpee Box Jump Overs (24/20) 50 Alt. Dumbbell Snatch (50/35) 25 Burpee Box Jump Overs (24/20) 75/60 Calorie Row

Strength: Every 1:30 x 5 Sets: 3 Deadlifts 2 Power Clean 1 Shoulder to Overhead - Start Moderate and Build to Heavy Conditioning: 7 RFT: 7 Deadlifts (275/185) 7 Strict Handstand Push Ups

Strength: Push Press 1x8 Take 12 mins to build to a heavy 8-Rep Push Press - Retest from 8/6 Conditioning: Every 3:00 x 5 Sets: 50 Double Unders 50ft Single Arm Overhead Dumbbell Walking Lunge (50/35) 50 Double Unders (Scored by Slowest Set)

Conditioning: Teams of 2, for time: 5000m Row - Partners must switch every 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

Skill Work: EMOM 6: FREEDOM (Advanced) MIN 1 - 1 Wall Walk + :20 Hold at the Top MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups INDEPENDENCE (Intermediate) MIN 1 - 1 Wall Walk + :10 Hold at the Top MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups LIBERTY (Beginner) MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches Conditioning: AMRAP 2 x 6 Sets: 16 GHDs (or 20 V-Ups) 4 Wall Walks Max Reps Box Jumps (24/20) - Rest 2:00 b/t sets

Strength: Front Squat 1x8 Take 12 mins to build to a heavy 8-Rep Front Squat (Score is Weight) - Retest from 8/4 Conditioning: For time: 50 Pull-Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull Ups