Strength: Back Squat 3x2 Every 3:00 × 3 sets: 2 Back Squats @78-82% of 1RM Conditioning: 2 sets (for time, each set): 9-6-3 Squat Cleans (135/95) 15-12-9 Handstand Push Ups - Rest 3:00 between sets

Conditioning: CF Open 26.3 For Time: 2 Rounds: 12 Burpee over Bar 12 Cleans (95/65) 12 Burpee over Bar 12 Thrusters (95/65) - Into... 2 Rounds: 12 Burpee over Bar 12 Cleans (115/75) 12 Burpee over Bar 12 Thrusters (115/75) - Into... 2 Rounds: 12 Burpee over Bar 12 Cleans (135/85) 12 Burpee over Bar 12 Thrusters (135/85) - Time Cap: 16 mins

Strength: Deadlift 4x3 Every 2:30 × 4 sets: 3 Deadlifts @72-75% of 1RM Conditioning: For time: 25-50-75 Calorie Row 5-15-25 50ft Shuttle Runs (Women's Calories: 20-40-60)

Strength: Shoulder Press 4x3 Every 2:30 × 4 sets: 3 Shoulder Press @72-75% of 1RM Conditioning: AMRAP 2: 10 Overhead Squat (95/65) 50 Double Unders Max Wall Walks (or Handstand Walk) - Rest 1:00 between sets * Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk (Scored = Total Time including rest)

Strength: Clean & Jerk 10x1 EMOM 10: 1 Clean & Jerk @ RPE 7 * This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted. Conditioning: 8 RFT: 12 GHDs (or 15 V-Ups) 4 Deadlifts (225/155)

Strength: Back Squat 4x3 Every 2:30 × 4 sets: 3 Back Squats @72-75% of 1RM Conditioning: Every 8:00 x 3 Sets (For time, each set): 15/12 Calorie Echo Bike 15 Box Jump Overs (24"/20") 30 Push Ups 15 Box Jumps Overs (24"/20") 15/12 Calorie Echo Bike

Conditioning: CF Open 26.2 Workout For Time: 80ft Single Arm Overhead Walking lunge (50/35) 20 Dumbbell Snatch (50/35) 20 Pull Ups 80ft Single Arm Overhead Walking lunge (50/35) 20 Dumbbell Snatch (50/35) 20 Chest to Bar 80ft Single Arm Overhead Walking lunge (50/35) 20 Dumbbell Snatch (50/35) 20 Ring Muscle Ups KG conversion: 22.5/15 Dumbbell Time Cap: 15 minutes Tiebreaker: Tiebreak time will be taken after each set of dumbbell snatches. The LAST completed set of dumbbell s

Strength: Squat Snatch 8x2 EMOM 8: 2 Squat Snatch (singles) @ RPE 5–6 Conditioning: AMRAP 10: 50 Double Unders 12 Air Squats 6 Double Dumbbell Ground to Overhead (50s/35s)

Strength: Deadlift 3x3 Every 2:00 × 3 sets: 3 Deadlifts @65% of 1RM Conditioning: For time: 15-12-9-6-3 Deadlift (185/125) Burpee Box Jump Overs (24"/20")

Strength: Back Squat 3x3 Every 2:00 × 3 sets: 3 Back Squats @65% of 1RM Conditioning: Every 4:00 x 5 sets (for time, each set): 12/10 Calorie Echo Bike 12 Dumbbell Front Squats (50s/35s) 12 Toes to Bar