Conditioning: 3 RFT 21 KBS (53/35) 200 Meter Run - Rest 3:00, then... For time: 21 Single-arm KB swings/arm (53/35) 800 Meter Run Post-Workout Skill Work: 3 Sets 20 GHD Hip Extensions 20 GHD Back Extensions

Conditioning: AMRAP 14 7 Muscle-ups 50 Wallballs (20/14) 100 DUs/Singles Post-Workout Skill Work: 3 Sets Max-rep Strict Ring Pull-ups – Rest 2:00 Between Sets

Strength: EMOM 10 1 Hang Power Clean - Complete 2-3 Warm-up Sets Before Beginning EMOM - Complete 1 Rep Each Minute of The EMOM, Building Each Round to a Heavy Single - Start EMOM at or Near 70% of Your 1RM Conditioning: AMRAP 10 5 Power Cleans (205/135) 10 TTB