Strength: Deadlift Take 15-20 Minutes to Build to a Heavy Set of 5 Reps Conditioning: 5 RFT (12 Minute Time Cap) 5 Deadlifts (275/185) 10 Burpees

Conditioning: 3 X 10 Minute Rounds 30/24 Calorie Row 200 Meter Run 30/24 Calorie Bike 200 Meter Run * Score = Slowest Round ** Athletes Rests if Round Finished Under 10 Min Cap *** Athletes That Don’t Finish Under The Cap Will Restart The Round And Score Will be Total Reps

Gymnastics Skill Work: EMOM 8 Max Reps Unbroken Strict Pull-ups Conditioning: AMRAP 18 12 Wallballs (20/14) 25 DUs/50 Singles 10 Power Snatch (75/55) 25 DUs/50 Singles 8 TTB 25 DUs/50 Singles