Conditioning: 10 RFT (15 Min Cap) 7 TTB 7 Hand-Release Pushups 7 Pull-ups Post-Workout Skill Work: Accumulate 30 Weighted Strict Pull-ups – Use a Weight You Can Maintain Sets of 5 or More Reps

Strength: 7 Sets For Load 3 Overhead Squats Conditioning: 3 RFT (12 Min Cap) 15 KBS (53/35) 5 Squat Cleans (205/135) 15 Bar-Facing Burpees Post-Workout Skill Work: 5 Sets 5 Sots Press – Increase Load Across as Many Sets as Possible

Conditioning: 3 RFT (15 Min Cap) 15 Push Jerks (155/105) 15 Box Jump-overs (24/20) Post-Workout Skill Work I: EMOM 8 :30 Max Ring Dips Post-Workout Skill Work II: E2MOM/For Load 12 Seated DB Strict Press 10 Seated DB Strict Press 8 Seated DB Strict Press 6 Seated DB Strict Press 4+ Seated DB Strict Press

Conditioning: AMRAP 20 200 Meter Run 30/21 Calorie Row 40 Air Squats

Conditioning: On a 20:00 Clock, Each For Time From 0:00-5:00: 800 Meter Sprint From 5:00-10:00: 75 C2B Pull-ups From 10:00-15:00: 75 Burpees-to-Target From 15:00-20:00: 1,000/800 Meter Row – Score is Total Combined Work Time Post-Workout Skill Work: 1 Set 200 Meter Overhead Plate Carry (45/35) 50 V-ups 200 Meter Overhead Plate Carry ** Don't Forget - Last Normal Class is at 4:25, Ladies Night WOD Festivities Start at 5pm! ** Men, We Will be at Key Largo Community Park Startin

Strength: Deadlift On a 12:00 Clock, Every 2:00 Perform 5 Double Overhand Deadlift (No Hook Grip or Overhand/Underhand Grip) – Build to Your Heaviest Set Conditioning: AMRAP 9 9 Deadlifts (225/155) 3 Wall Walks

Strength: Thruster EMOM 10 - 1 Rep Each Minute - Build to a Heavy 1-Rep Conditioning: 10 RFT 10 KBS (53/35) 10 DB Thrusters (35s/25s)

Conditioning: For Total Reps EMOM 14: Min. 1 | :30 Box Jumps (30/24) Min. 2 | Muscle-ups Post-Workout Skill Work: On a 10:00 Clock Build to a Heavy 3-Rep Strict Chest-to-Bar Pull-up – Add Load by Holding a DB, Medicine Ball, Etc., Between The Legs

Conditioning: On a 10:00 Clock For Reps 2:00 DUs/Singles 2:00 Sit-ups 1:30 DUs/Singles 1:30 Sit-ups 1:00 DUs/Singles 1:00 Sit-ups :30 DUs/Singles :30 Sit-ups Post-Workout Skill Work: Accumulate 100 GHD Hip Extensions

Strength: Power Snatches 7 Sets X 3 Reps For Load - Increase Load Across All Sets And Build to a 3-rep Max - Start a New Set Every 3:00 - Perform All Snatches Unbroken as Touch & Go Reps, Not Singles - Start First Working Set at ~60% of Your 1-rep Max Power Snatch Post-Workout Skill Work: Accumulate 75 GHD or AbMat Sit-ups