Strength: Front Squat Build to a Heavy 5 Reps Conditioning: 3 Rounds - 100' Walking Lunge 20 Slam Balls (30/20) 100' Walking Lunge 20 Slam Ball Squats (30/20)

Strength: Strict Press Build to a Heavy 3 Reps Conditioning: On the 3:00 x 6 Rounds - 24 AbMat Sit-ups 16/12 Calorie Bike Erg 6 Barbell Strict Presses *Build Weight on Strict Press Each Round

Conditioning: For Time - 21-15-9 Wallballs (20/14) Pull-ups Thrusters (75/55) Box Jumps (24/20) Kettlebell Swings (53/35)

Conditioning: 5 Rounds - AMRAP 4 30/20 Calorie Row 20/14 Calorie Bike AMRAP 10 Meter Shuttles * 4 Minutes Rest Between Rounds

Strength: Build to a Heavy Complex - Hang Power Snatch + Power Snatch Conditioning: AMRAP 10 8 Dumbbell Snatches (50/35) 8 Toe to Bar 24 Double Unders

Conditioning: 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) Then, 800 Meter Run Directly into... 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) Then, 800 Meter Run Directly into... 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20)

Conditioning: 5 Rounds AMRAP 3 6 Deadlifts (155/105) 9 Push-ups 12 Sit-ups *Rest 1:00 between rounds

Strength: Pausing Front Squat Complex Build to a Heavy Complex 1 Pausing Front Squat 1 Front Squat Conditioning: On the 4:00 x 5 Rounds 20/15 Calorie Row 40 Double Unders 7 Front Squats (135/95)

Conditioning: 3 Rounds 12 Lateral Dumbbell Burpees 15 Pull-ups Directly Into… 3 Rounds 12 Lateral Dumbbell Burpees 21/15 Calorie Bike Directly Into… 3 Rounds- 12 Alternating Dumbbell Snatches (50/35) 21/15 Calorie Bike

Strength: Power Clean & Jerk Build to a Heavy Single Conditioning: AMRAP 12 50 Air Squats 15 Power Clean & Jerks (95/65)