Strength: Bench Press Take @ 15 Minutes to Build-up to a Moderate Heavy Weight/Complete: 10-8-6-4-2 Reps Conditioning: AMRAP 5: 10 KBS (53/35, Single-Arm Swings 5 Reps Each Side) 10 Up-Downs to Plate (45# Plate) Rest 3:00 AMRAP 4: 10 Russian KBS 10 Up-Downs to Plate Rest 3:00 AMRAP 3: Max Distance Single KB Carry

Conditioning: 5 RFT 500/350 Meter Row After Each Round, Complete 2 DUs/3 Singles For Each Pull Taken on The Rower to Complete 500/350 Meters Post-WOD: 200 Russian Twists * Complete 30 Second Plank Every Time Athlete Breaks

Conditioning: 3 RFT (30 Minute Time Cap) 800 Meter Run 50 Sit-ups 25 Deadlifts (185/125) - Rest 2:00 Between Rounds

Strength: Back Squat Take 20 Minutes to Build-up and Complete: 10-5-3-1-3-5-10 Reps Conditioning: For Time (15 Minute Time Cap) 50-30-20 Thrusters (65/45) Pull-ups

Strength: Snatch Complex Take @ 15 Minutes to Build-up to a Single Moderate/Heavy Complex (High Hang Snatch + 2 Low Hang Snatch) Conditioning: 3 RFT 15/11 Calorie Bike 12 Power Snatches (95/65) 9 Burpees

Strength: Deadlift Take @ 25 Minutes to Complete 9-9-5-5-3-3-1-1-1 Conditioning: 5 RFT (13 Minute Time Cap) 50 DUs/75 Singles 50-ft. Single-Arm Overhead Walking Lunges (50/35)

Conditioning: For Calories, With a Partner Accumulate Max Calories on the Bike in 20 Mins Minute 1: Partner 1 Minute 2: Partner 2 * Partners Continue Alternating Each Minute Until Time Expires * Score = Total Calories Accumulated Post-WOD: Tabata "Midline" (8:00) 20-Seconds Work / 10-Seconds Rest for 4 Intervals Side Plank (Right) Side Plank (Left) Hollow Hold Front Plank

Strength: Push Press EMOM 10 - 7 Push Press Conditioning: Every 2 Minutes Until 150 Reps 18/14 Calorie Row Max Wall Balls (20/14) (20 Min Cap; Bike Mod 12/8 Cals)

Strength: Clean Complex Take @ 15 Minutes to Build to a Heavy Clean Complex (1 Clean + 3 Hang Cleans) Conditioning: AMRAP 10 5 Power Cleans (205/145) 10 TTB

Conditioning: For Time (35 Minute Time Cap) 3 Rounds: 12 Thrusters (95/65) 9 Strict Pull-ups, then... 800 Meter Run Directly into, 3 Rounds: 9 Thrusters (115/85) 9 Strict Pull-ups, then... 800 Meter Run Directly into, 3 Rounds: 6 Thrusters (135/95) 6 Burpee Strict Pull-Ups, then... 800 Meter Run