Conditioning: AMRAP 20 with a partner 800-m run 10 rope climbs (15-ft.) – Partners run together and split rope climbs as needed Post-workout: Rest, stretch, recover

Strength: Squat Snatch On a 10:00 clock: Build up to heavy single squat snatch Conditioning: "Amanda" For time: (10 min cap) 9-7-5: Muscle-ups Squat snatches (95/135)

Pre-workout Skill Work: EMOM 12 Min. 1 | 10 False grip ring rows Min. 2 | 10 Ring dips Min. 3 | 5-8 Low ring muscle-up transitions Conditioning: 4 rounds for reps 1:00 Calorie row 1:00 Sit-ups 1:00 DB box step-over (20″) (35's/50's)

Conditioning: For time (15 Min Cap) 60-48-36-24-12: Double-unders 30-24-18-12-6: DB power cleans (35s/50s) Post-workout Skill Work: For time with a partner - 50 DB devils presses – Alternate every rep

Pre-workout Skill Work: EMOM 7 3 muscle-ups Conditioning: 5 RFT (20 Min Cap) 15 strict ring dips 300-m run

Conditioning: AMRAP 5: 12 toes-to-bars 12 squat snatches (55/75 lb) - Rest 2:00 AMRAP 5: 9 toes-to-bars 9 squat snatches (65/95 lb) - Rest 2:00 AMRAP 5: 6 toes-to-bars 6 squat snatches (75/115 lb) Post-workout: Rest, stretch, recover

Strength: Back Squat 5 sets X 5 reps for load: - All sets across at 80% or more - Rest 3:00-4:00 between sets Post-workout Skill Work: 2 sets 20 banded side steps (moving left) 15 GHD hip extensions 20 banded side steps (moving right) 15 good mornings (light)

Conditioning: For Time (10 Min Cap) 30 hang power cleans (65/95 lb) 40 deadlifts 400/500-m row Post-workout Skill Work: Every :30 for 10 sets 2 power cleans - Must be touch and go reps - Weight should be heavier than the workout, @ 70%+ of best power clean

Strength: Sumo Deadlift 7 sets for load: 3 reps - Increase load across as many sets as possible - Perform a new lift every 3:00 Post-workout Skill Work: AMRAP 5 90 air squats Max-rep sumo deadlift high pull (55/75 lb)

Conditioning: 5 RFT (20 Min Cap) 20 box jumps (20/24 in) 16 single KB lunges (53/70 lb) 12 chest-to-bar pull-ups – Athletes must step down from the top of the box Post-workout Skill Work: Every 2:00 for 3 sets :30 max-rep seated leg raise 10 KB side bends/side