Pre-workout Skill Work: 4 sets: :20 ring dip hold (top) – Rest :10 :20 ring dip hold (bottom) – Rest :10 Conditioning: 3 rounds for reps: 1:00 handstand push-ups 1:00 DB farmer carry hold – Rest 3:00 between couplets 3 rounds for reps: 1:00 ring dips 1:00 DB front rack hold – Choose your own loading for DBs

Conditioning: AMRAP 20: 10 single-arm KB swings, right (35/53) 10 single-arm KB swings, left 250 meter row 10 barbell back rack lunges, right (65/95) 10 barbell back rack lunges, left – KB swings to eye level Post-workout: Rest, stretch, and recover

Pre-workout Skill Work: For total time: 800-m run – Rest 1:00 400-m run – Rest :30 200-m run Conditioning: 5 RFT: 75 double-unders 25 push-ups

Conditioning: For time: 150 wall-ball shots (14/20) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate Post-workout Skill Work: Accumulate: 2:00 plank hold 2:00 handstand hold

Conditioning: "18.1" AMRAP 20: 8 toes-to-bars 10 single-DB hang clean & jerks (35/50) 12/14 calorie row Post-workout: Rest, stretch, and recover

Conditioning: 4 rounds for reps: 1:00 max box step-ups (20/24) 1:00 max calorie assault bike - Rest 1:00 between rounds - Score = total # of reps & calories accumulated over the 4 rounds Post-workout Skill Work: 3 sets: 25 weighted GHD hip extensions

Strength: For load: 3-3-3-3-3 Bench press 3-3-3-3-3 Shoulder press 3-3-3-3-3 Push press - Build to a heavy set of 3 bench presses, 3 shoulder presses, and 3 push presses Post-workout: Rest, stretch, and recover

Conditioning: For time: 21-15-9-15-21: Calorie row Chest-to-bar pull-ups Post-workout: Rest, stretch and recover

Conditioning: "Open 18.2 & 18.2A" On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (35/50) Bar-facing burpees For load: 1-rep-max clean Post-workout: Rest, stretch, and recover

Pre-workout Skill Work: On an 5:00 clock: Max distance handstand walk Conditioning: AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 shoulder presses (65/95 lb) 15 GHD sit-ups