Strength: Front Rack Lunges 4 Sets X 10 Reps @ 65-70% of 1RM (Go For Moderate Weight & For Quality) Conditioning: AMRAP 18 18/14 Calorie Bike 12 TTB 9 Strict Press (95/65) 18/14 Calorie Bike 12 TTB 15 Push Press 18/14 Calorie Bike 12 TTB 21 Push Jerks

Conditioning: For Time - 50 DUs/75 Singles 20 OHS (75/55) 50 DUs/75 Singles 35/25 Calorie Row 50 DUs/75 Singles 50 Kipping Pull-ups 50 DUs/75 Singles 35/25 Calorie Row 50 DUs/75 Singles 20 OHS Post-WOD: 4 Sets X 12 Reps - Lat Pull Downs Cable Rows

Strength: Deadlift 8-8-4-4-2-2 Conditioning: AMRAP 5 3 Deadlift (275/185) 7 Push Press (115/75) Post-WOD: Banded Hamstring Stretch/Cool Down Walk or Jog

Conditioning: AMRAP 4 X 4 (4 Minutes Rest Between Rounds): Bike 1 Mile Slamballs (AMRAP Slamballs in Time Remaining After Bike; Score = Total Slamball Reps) Post-WOD: 10, 9, 8, ... 1 Bicep Curls (Each Arm) Strict Pull-ups

Strength: EMOM 7 Power Snatch + Hang Snatch (Increase Weight Each Round) Conditioning: AMRAP 13 40 Air Squats 300/250 Meter Row 20 Power Snatch (75/55)

Conditioning: For Time 20-15-10-15-20 Bench Press (135/95) Wallballs (20/14) TTB Post-WOD: 4 Rounds 1 Minute Plank Hold 30 Russian Twists

Strength: Front Squat 5 Sets X 5 Reps @ 70-75% of 1RM Conditioning: 4 RFT Run 400 Meters (Rest 2 Minutes Between Runs)

Strength: Take 10-15 Minutes to Build to a Heavy Complex Deadlift Power Clean Hang Clean Jerk Conditioning: AMRAP 15 1 Rope Climb 15 Deadlifts 1 Rope Climb 15 Hang Power Cleans 1 Rope Climb 15 Push Jerks (Recommended Weight - 115/85)

Conditioning: For Quality Minute Zero - 10:00 1 Mile Run Minute 10:00 - 20:00 100 Burpees Minute 20:00 - 30:00 1 Mile Run Post-WOD: 10-15 Minutes of Stretching

Strength: Split Jerks 5 Sets X 2 Reps; Ascending in Weight Starting After 60% of 1RM Conditioning: 5 RFT (22 Minute Time Cap) 20 Sit-ups 20 Pushups 20 Air Squats 20 KBS (53/35)