Pre-Workout Skill Work: 8 Sets :20 Alternating Archer Push-Ups on Rings – Rest :10 Conditioning: For Time 5 Strict Muscle-Ups 50 DUs/Singles 4 Strict Muscle-Ups 40 DUs/Singles 3 Strict Muscle-Ups 30 DUs/Singles 2 Strict Muscle-Ups 20 DUs/Singles 1 Strict Muscle-Up 10 DUs/Singles

Conditioning: CF Open Workout 22.1 AMRAP 15: 3 Wall Walks 12 Alternating DB Snatches (50/35) 15 Box Jump-overs (24/20)

Strength: Back Squats Take @ 20 Minutes to Complete 5 Sets X 3 Reps - Build to a 3-Rep Max For The Day or Find a Moderately Heavy Weight And Stay There For 5 Sets - Athletes Should be Squatting Between 75-100% of Their 1RM - Rest at Least 2:00 to 3:00 Between Sets Post-Workout Skill Work: Accumulate 2:00 in a Handstand – Stomach Facing The Wall

Pre-Workout Conditioning: For Time 800 Meter Run Conditioning: 3 RFT 200 Meter Run 20 Knees-to-Elbows 200 Meter Run 20 Double DB Thrusters (40's/25's)

Conditioning: 5 Sets For Load 3 Weighted Pull-ups Post-Workout Skill Work: 8 Sets For Reps :20 Ring Dips – Rest :10

Pre-Workout Skill Work: Accumulate With a Partner 60 Burpee Box Jump-Overs (24/20) – Break up Reps as Needed Conditioning: 10 RFT With a Partner 20 DUs 20/14 Calorie Row 20 DUs – Alternate Rounds With a Partner; One Works/One Rests

Strength: Thrusters 7 Sets For Load; Complete 3 Reps Each Set - Lift Once Every 3:00 or Rest 2:00 Between Sets - Start @ 60% of Your Thruster 1RM And Build to a Heavy 3-Reps Post-Workout Skill Work: 4 Sets For Reps On a 2:00 Clock: :30 Handstand Hold 30 Double Knee Tucks in a Plank Max DB Floor Presses (50/35) – Rest 1:00 Between Sets

Pre-Workout Skill Work: 2 Sets Max Unbroken TTB - Rest 3:00 Between Sets Conditioning: AMRAP 10 8 Pull-ups 6 Sit-ups 4 Burpee Box Step-overs (20/16)

Conditioning: For Time (25 Minute Time Cap) 5,000 Meter Row Post-Workout Skill Work: 1 Round 400 Meter KB Farmers Carry (70/53)

Conditioning: For Total Reps (30 Minute Time Cap) 3 Sets of Shoulder Presses (2/3 Bodyweight) 3 Sets of Strict Pull-ups 3 Sets of Push Presses (2/3 Bodyweight) 3 Sets of Strict Pull-ups 3 Sets of Push Jerks (2/3 Bodyweight) 3 Sets of Strict Pull-ups - Perform a New Set at Least Every 1:30 - Perform at Least 5 Reps on Every Set With Each Movement; Athletes Should Have a Goal of Completing at Least 90 Total Reps - Max Reps Does Not Mean Failure; Stop 2-3 Reps Before You Think Y