Conditioning: Half Murph For time: 800m Run - Into... 10 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats - Into... 800m Run

Strength: Squat Clean 6x2 Every 2:00 × 6 sets: 2 Squat Cleans (singles) @ 78–80% of 1RM Squat Clean Conditioning: 10 RFT: 15 Wall Balls (20/14) 3 Wall Walks

Gymnastics (Pullup/Upper Body/Core): EMOM 8: Min 1: :30 Hanging Leg Raise or Hanging Knee Raise/:30 Rest Min 2: :30 Max Strict Pullups/Ring Rows/:30 Rest Min 3: :30 High Plank to Low Plank/:30 Rest Min 4: 10 Bodyweight Hip Thrusts Conditioning: 4 RFT: 400m Run 20 Box Jumps (24/20) 100ft Bodyweight Walking Lunge

Strength: Power Snatch 5x3 Every 1:00 x 5 Sets: 3 Power Snatch (singles) @ 70% of 1RM Power Snatch - Into... Power Snatch 10x1 Every :30 x 10 Sets: 1 Power Snatch @ 75–80% of 1RM Power Snatch Conditioning: For time: 30 Toes to Bar 30 Overhead Squats (75/55) 30 Burpee Over Bar - Rest 1:00 30 Burpee Over Bar 30 Overhead Squats (75/55) 30 Toes to Bar

Strength: Clean Deadlift 5x3 Every 2:00 x 5 sets: 3 Clean Deadlifts @ 90–95% of 1RM Clean Conditioning: Every 5:00 x 5 sets (for time, each set): 25/20 Calorie Row 25/20 Calorie Echo Bike

Conditioning: AMRAP 25: 1 Mile Run Max Rounds of "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats

Conditioning: AMRAP 20: 200m Run 2 Rope Climbs Accessory: 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Bent Over Row (RPE 6-7) Dumbbell Bench Press (RPE 6-7) * Not a workout, don't sprint through this

Strength: Bench 5x3 Every 2:00 x 5 sets: 3 Bench Press @ 78% of 1RM Conditioning: 6 sets (for time, each set): 48 Double Unders 12 Burpee Over Bar 6 Deadlifts (275/185) - Rest 1:00 b/t sets

Strength: Clean & Jerk 3-1 EMOM 5: 3 Clean and Jerks (singles) @ 70% of 1RM - Into... Every :30 x 10 sets: 1 Clean and Jerk @ 75–80% of 1RM Conditioning: For time (each set): 21-15-9: Hang Power Clean (95/65) Shoulder to Overhead (95/65) - Rest 4:00 9-15-21: Shoulder to Overhead (95/65) Hang Power Clean (95/65)

Strength: Snatch 6x2 Every 2:00 × 6 sets: 2 Squat Snatch (singles) @ 75–78% of 1RM Conditioning: For Average Watts (BikeERG) or Total Cals (Echo Bike/Row): 20:00 Watt Test Bike Erg or 20:00 Calorie Echo Bike Test or 20:00 Calorie Row Test