Strength: Deadlift Take 10 Mins to Build to a Moderate/Heavy Set of 15 Reps Conditioning: AMRAP 20 200M Run 5 Strict Pull-ups 10 Push Press (95/65) 15 Deadlift (95/65)

Strength: EMOM 10 1 Front Squat 3 Back Squats Conditioning: For Time: (25 Minute Cap) 2 Rounds 50 Calorie Bike 50 Calorie Row 50 Burpees

Conditioning: For Time: 5 Rounds w/ 90 Seconds Rest Between Rounds 100m Single Arm Farmer Carry 50m Walking Overhead Press R Arm 50m Walking Overhead Press L Arm

Strength: Deadlift 3 X 10 Conditioning: For Time: 400 Meter Run Directly into, 9-12-15: Deadlfts (185/125) Lateral Barbell Burpees Then, 800 Meter Run Directly into, 15-12-9: Deadlfts (185/125) Lateral Barbell Burpees Then, 400 Meter Run

Strength: Build to a moderate/heavy 3 position snatch Conditioning: 10 min AMRAP 10 Box Jumps 10 Hang Power Snatches (75/55)

"The MURPH" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Michael Patrick "Murph" Murphy was a US Navy SEAL officer who was awarded the US military's highest decoration, the Medal of Honor, for his actions during the war in Afghanistan.

Conditioning: For time: Run 1 Mile then, Jog/Walk 1 Mile (Active Recovery) then, For time: Run 1 Mile

Conditioning: For Time: (15 min cap) 21 Clean & Jerks (135/95) 100 Double Unders 21 Clean & Jerks

Strength: Bench Press 5 X 5 Conditioning: Tabata Jumping Lunges Sit-ups Box Jumps Push-ups

Conditioning- For Time: 1 Mile Run 50 Pull ups 30 Thrusters (95/65)