Conditioning: AMRAP 5 - Buy-In: 400 Meter Run, Then... Max Rounds in Time Remaining: 12 Front Squats (115/85) 6 BBJOs (24/20) * Rest 5 Minutes AMRAP 5 - Buy-In: 400 Meter Run, Then... Max Rounds in Time Remaining: 9 Front Squats (135/95) 6 BBJOs * Rest 5 Minutes AMRAP 5 - Buy-In: 400 Meter Run, Then... Max Rounds in Time Remaining: 6 Front Squats (155/105) 6 BBJOs

Conditioning: For Time 3 Rounds - 15 Deadlifts (115/80) 10 Push Press 5 Strict Pull-Ups Directly Into… 1,500 Meter Row Directly Into… 3 Rounds - 15 Deadlifts 10 Push Press 5 Strict Pull-Ups Post-WOD: Work on Muscle Ups From the Ground Using Rings

Gymnastics Skill Work: Take 15 Mins to Practice Handstand Walk (or Overhead Strength: Handstand Holds, Handstand Wall Walks, Seated DB Press, etc.) (Score = Furthest Distance Traveled) Conditioning: AMRAP 15 (Partner WOD; One Partner Works, One Partner Rests, See Below...) 50 DUs/80 Singles 2 Rope Climbs * Resting Partner (Man or Woman) Holds 45-lb Plate While Partner Completes Round

Strength: Take Entire Class Time to Establish a 1RM Front Squat & 1RM Back Squat If Time Remains, Complete 3 Sets x 20 Reps of: Pistol Squats Bulgarian Split Squats (10 Reps Each Leg)

Strength: Push Jerk 5-4-3-2-1 Conditioning: AMRAP 18 30 Single DB Alternating Power Snatches (50/35) 30/25 Calorie Bike 30 TTB 30 Single DB Box Step-ups (24/20)

Strength: Clean Complex Take 10-15 Minutes to Build to a Heavy Single Clean Complex: 1 Power Clean + 2 Hang Cleans + 2 Push Jerks Conditioning: 3 RFT 400 Meter Run 10 Hang Cleans (135/95) 500/450 Meter Row 10 Push Jerks (135/95)

Conditioning: For Time 40-30-20 AbMat Sit-ups Russian KBS (53/35) Directly into… 30-20-10 Overhead Medicine Ball Sit-ups (14/12) Empty Barbell Good Mornings (45/35) Post-WOD: 3 Rounds 15 Hollow Rocks 12 V-ups 10 Tuck-ups

Strength: Front Squat Take @ 35 Minutes to Complete: 3 Sets X 5 Reps @ 60% of 1RM 3 Sets X 5 Reps @ 65% of 1RM 3 Sets X 5 Reps @ 70% of 1RM Then,... 3 Sets X 20 Reps of: Pistol Squats Bulgarian Split Squats (10 Reps Each Leg)

Strength: Bench Press 4 Sets X 7 Reps @ 70-75% of 1RM Conditioning: AMRAP 20 40 Wallballs (20/14) 18/14 Calorie Bike 15 TTB 12 Alternating DB Power Snatches (50/35)

Strength: Deadlift 3 Sets X 10 Reps @ 60-65% of 1RM Conditioning: For Time (20 Min Time Cap) 21 Deadlifts (225/155) 200 Meter Run 21 Lateral Barbell Burpees 200 Meter Run 15 Deadlifts 200 Meter Run 15 Lateral Barbell Burpees 200 Meter Run 9 Deadlifts 200 Meter Run 9 Lateral Barbell Burpees 200 Meter Run