Strength: 5 sets 3 hang power clean & jerks - Build to a heavy 3 reps Conditioning: 4 RFT (15 min cap) 20 wall-ball shots (14/20) 400-m run

Conditioning: 5 RFT (15 min cap) 36 double-unders 12 thrusters (55/75) 1 rope climb – Rope climb begins from the seated position Post-workout Skill Work: 4 sets: 3 weighted strict pull-ups 4 wide-grip strict pull-ups 5 strict pull-ups

Strength: For load: Muscle snatch 3-3-3-3-3 Power snatch 2-2-2-2-2 Squat snatch 1-1-1-1-1 Post-workout Skill Work: 5 sets: 5 SOTS presses

Conditioning: For time (17 min cap) 200-m run 40 box jumps (20/24) 40 sit-ups 200-m run 30 box jumps 30 sit-ups 200-m run 20 box jumps 20 sit-ups 200-m run 10 box jumps 10 sit-ups Post-workout Skill Work: 3 sets: :30 plank hold on rings – Rest :30 :30 seated leg raises – Rest :30 – Rings should be about 6-inches off the ground

Strength: 8 sets for load: 2 power cleans Post-workout Skill Work: 8 sets: :20 calorie assault bike :10 rest

Conditioning: "Mary" AMRAP 20: 5 handstand push-ups 10 alternating single-leg squats 15 pull-ups Post-workout: Rest, stretch, and recover

Strength: 5 sets for load: 3 split jerks Post-workout Skill Work: For completion: 50 deficit push-ups (2/4 in) 50 close grip bench presses (empty barbell)

Conditioning: "Nate" AMRAP 20: 2 muscle-ups 4 handstand push-ups 8 KB swings (53/70) Post-workout: Rest, Stretch, Recover

Conditioning: 3 RFT (15 min cap) 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest Post-workout Skill Work: 3 sets: 25 GHD sit-ups 15 banded side-steps (left) 15 banded side-steps (right)

Pre-workout Skill Work: EMOM 12 Min. 1 | :20 ring dip hold (top) Min. 2 | :20 ring dip hold (bottom) Min. 3 | 5 low ring transitions Conditioning: For time 21-15-9: Front squats (125/185) DB box step-overs (25s/35s) (20 in)