Pre-Workout Skill Work: 4 Sets For Reps :20 Plate Hops (45/25) – Rest :40 – Focus on Fast Feet And Getting as Many Reps as Possible Conditioning: 5 X 2:00 Rounds 20 Double DB Box Step-ups (50's/30's) (20") Max Reps of Double DB Push Presses – Rest 2:00 Between Rounds

Pre-Workout Skill Work: EMOM 5 Wall Walks Conditioning: 5 RFT (18 Minute Time Cap) 1:00 Handstand Hold 21 TTB

Pre-Workout Skill Work: On a 6:00 Clock Build-up to a Max-Height Box Jump Strength: Back Squats/10 Sets For Load Build-up to a Heavy 2 Reps

Conditioning: 4 Rounds For Reps 3:00 Calorie Row 1:00 Muscle-ups Post-Workout Conditioning: 5 Sets For Load 5 Strict Weighted Pull-ups

Conditioning: For Time 100 DUs/Singles 21 Front Squats (115/75) 21 Push Press (115/75) 100 DUs/Singles 15 Front Squats 15 Push Press 100 DUs/Singles 9 Front Squats 9 Push Press Post-Workout Skill Work: On a 5:00 Clock Build up to a Heavy 1-Rep Clean & Jerk

Pre-Workout Skill Work: On a 8:00 Clock Build-up to a 2-Rep Power Snatch Conditioning: For Time 21-15-9 Snatches (115/75) Box Jumps (24/20)

Pre-Workout Conditioning: EMOM 5 Min. 1 | 18/13 Calorie Row Min. 2 | 21/15 Calorie Row Min. 3 | 23/18 Calorie Row Min. 4 | 21/15 Calorie Row Min. 5 | 18/13 Calorie Row Conditioning: 5 RFT 21/15 Calorie Row 12 Burpee Box Jump-Overs (24/20) 1 Legless Rope Climb

Conditioning: 2 RFT (24 Minute Time Cap) 50 GHD Sit-ups 60 Hip Extensions 70 Single-leg Squats

Pre-Workout Skill Work: Tabata (4 Mins/8 Sets) :20 Alternating Single DB Clean & Jerk – Rest :10 Strength: 7 Sets for Load/1 Complex Every 3 Mins 1 Thruster/Push Press/Push Jerk/Split Jerk

Conditioning: For Time (15 Minute Time Cap) 50-35-20 Wallballs (20/14) Pullups Post-Workout Skill Work: Accumulate 50 Alternating Single-Leg TTB