Strength: Clean & Jerk Take 10-15 Minutes to Build to a Moderate-Heavy Single Clean & Jerk Conditioning: AMRAP 12 1-2-3-4-5 Squat Cleans (185/125) Strict C2B Pull-ups * After Finishing The Round of 5, Start Over at 1 And Work Through Ladder Again

Conditioning: EMOM 30 Minute 1 - :45 Second Row Minute 2 - 1:00 Plank Minute 3 - :45 Second Bike Minute 4 - 20 Russian KBS (53/35) Minute 5 - :45 Seconds DUs/Singles Repeat Until Time Expires (No Score) Post-WOD: 10-15 Minutes of Stretching

Conditioning: 3 RFT 500/400 Meter Row 40 Wall Balls (20/14) 30 Alternating DB Snatches (50/35) 20 TTB (27 Minute Time Cap) Post-WOD: 5 Rounds 20 Russian Twists 1:00 Hollow Hold

Strength: Bench Press 5-4-3-2-1 * Build to a Heavy Single Rep Conditioning: 10 Rounds (Not For Time) 100 Meter Sprint * :90 Seconds Rest Between Sprints Alternative Workouts- 10 Rounds: 250 Meter Row (Fast Pace) * :90 Seconds Rest Between Rows or, 10 Rounds: 15/12 Calorie Bike (Fast Pace) * :90 Seconds Rest Between Rides

Strength: Deadlift 3 Sets X 10 Reps @ 65-70% of 1RM Conditioning: AMRAP 20 20 Hang Power Cleans 20 Front Squats 20 Push Press 20/15 Calorie Bike (Recommended Weight - 95/65)

Strength: Snatch Complex (High Hang, Low Hang, Full) Take 10-15 Mins to Build to a Heavy Single Snatch Complex Conditioning: 5 RFT 12 Box Jump Overs (30/24) 9 Power Snatches (95/65) 6 Bar Muscle Ups (Mod - Burpee Pull-ups) * 25 Minute Time Cap

Conditioning: 10 Rounds For Quality 6 Snatch Balance (45/35) 200 Meter Run Post-WOD: 10-15 Minutes of Stretching

Conditioning: 6 RFT 2 Rope Climbs 10 Ring Dips/Box Dips/Bench Dips 12 Sit-ups *20 Minute Time Cap Post-WOD: Barbell Row 5 Sets X 5 Reps @ 75-80%

Strength: Strict Press 4 Sets X 6 Reps @ 75-80% of 1RM Conditioning: 4 RFT 400 Meter Run 50 Walking Lunges

Strength: Deadlift 3 Sets X 5 Reps @ 80-85% of 1RM Conditioning: 5 X 4 Minute Rounds 30 Air Squats 20/15 Calorie Bike 7 Clean & Jerks (115/85)