Pre-Workout Skill Work: 3 Sets 1:00 Row, Bike, SkiErg, and/or Run 10 Kang Squats (Accumulate 30 Reps Total) - Athletes May Switch up Their Conditioning Movement (Bike, Row, Etc...) in Each Set Strength: Back Squats Take @ 25 Mins to Complete The Following Rep Scheme: 5-5-3-3-3-1-1-1-1-1 - Athletes Should Increase Load as They Are Able Across Each Set - Athletes Should Plan to Lift Their Heaviest Load on The 8th or 9th Set - Athletes Should Rest @ 2:00 Between Sets

Conditioning: AMRAP 10 15 Deadlifts (135/95) 15 Hand-release Push-ups Post-Workout Skill Work: 4 Sets 5 Strict Pull-ups 4 Wide-grip Strict Pull-ups 3 Weighted Strict Pull-ups

Conditioning: For Time 25/18 Calorie Row 20 GHD Sit-ups 5 Bar Muscle-ups 25/18 Calorie Row 20 TTB 5 Bar Muscle-ups 25/18 Calorie Row 20 Single-leg Squats 5 Bar Muscle-ups 25/18 Calorie Row 20 Walking Lunges 5 Bar Muscle-ups - 20 Minute Time Cap

Conditioning: "Karen" 150 Wallballs (20/14) - 12 Min Time Cap Post-Workout Skill Work: 5 Sets For Quality 20 Med Ball Sit-ups (20/14) 20 Med Ball Knee Tucks

Conditioning: 5 RFT 2 Legless Rope Climbs 20 Alternating DB Snatches (50/35) - 20 Minute Time Cap Post-Workout Skill Work: Accumulate 50 Knees-to-Elbows on a Rope or Bar

Pre-Workout Skill Work: Take @ 10 Minutes to Build up to a Heavy 1-Rep Squat Clean - Athletes Should Avoid Building to Failure And Finish With About 10-12 Reps Total Conditioning: AMRAP 7 10 Squat Cleans (95/65) 20 Sit-ups

Conditioning: AMRAP 20 5 Strict Chest-to-Bar Pull-ups 10 Ring Push-ups 20 Box Step-ups (30/24)

Pre-Workout Skill Work: 5 Attempts Max Distance in 5 Broad Jump Attempts Conditioning: 5 RFT 15 Barbell Lunges (135/95) 75 DUs/Singles

Strength: Thruster EMOM 10 - 1 Rep Each Minute - Build Load Each Round to a Heavy Single Rep Conditioning: For Time 15 Thrusters (135/95) 30 GHD Sit-ups 12 Thrusters 24 GHD Sit-ups 9 Thrusters 18 GHD Sit-ups

Pre-Workout Conditioning: With a Partner, Accumulate: 30 Med-Ball Trunk Rotational Toss (Tossing Right) 30 Med-Ball Trunk Rotational Toss (Tossing Left) – Increase Distance Between Partners as Each Partner is Able Conditioning: AMRAP 15 10 Wallballs (20/14) 10 TTB 10 Box Jumps (24/20)