Conditioning: For time: 75/60 Calorie Row 25 Burpee Box Jump Overs (24/20) 50 Alt. Dumbbell Snatch (50/35) 25 Burpee Box Jump Overs (24/20) 75/60 Calorie Row

Strength: Every 1:30 x 5 Sets: 3 Deadlifts 2 Power Clean 1 Shoulder to Overhead - Start Moderate and Build to Heavy Conditioning: 7 RFT: 7 Deadlifts (275/185) 7 Strict Handstand Push Ups

Strength: Push Press 1x8 Take 12 mins to build to a heavy 8-Rep Push Press - Retest from 8/6 Conditioning: Every 3:00 x 5 Sets: 50 Double Unders 50ft Single Arm Overhead Dumbbell Walking Lunge (50/35) 50 Double Unders (Scored by Slowest Set)

Conditioning: Teams of 2, for time: 5000m Row - Partners must switch every 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

Skill Work: EMOM 6: FREEDOM (Advanced) MIN 1 - 1 Wall Walk + :20 Hold at the Top MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups INDEPENDENCE (Intermediate) MIN 1 - 1 Wall Walk + :10 Hold at the Top MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups LIBERTY (Beginner) MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches Conditioning: AMRAP 2 x 6 Sets: 16 GHDs (or 20 V-Ups) 4 Wall Walks Max Reps Box Jumps (24/20) - Rest 2:00 b/t sets

Strength: Front Squat 1x8 Take 12 mins to build to a heavy 8-Rep Front Squat (Score is Weight) - Retest from 8/4 Conditioning: For time: 50 Pull-Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull Ups

Strength: Hang Clean + Front Squat 1x3 Every 1:30 x 6 Sets: 2 Hang Squat Cleans + 1 Front Squat - All 3 reps unbroken, start light build to moderate-heavy load (RPE 7) (Score is Heaviest Weight) Conditioning: 4 RFT: 600m Run 10 Hang Squat Clean (185/125)

Jump Rope Skill Session: On a 10:00 clock: Triple Under, Double Under, or Single Under Practice Freedom (Advanced) - Triple Under Practice Independence (Intermediate) - Double Unders or Crossover Singles Practice Liberty (Beginner) - Single Under or Crossover Single Practice Conditioning: For time: 1000m Row or Ski 40 Line Facing Burpees 750m Row or Ski 30 Line Facing Burpees 500m Row or Ski 20 Line Facing Burpees 250m Row or Ski 10 Line Facing Burpees

Strength: Power Snatch + Hang Power Snatch + Snatch 1x3 Every 2:00 x 5 Sets: 1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch - All 3 reps unbroken, start light build to moderate-heavy load (RPE 7) (Score is Heaviest Weight) Conditioning: 3 RFT: 21 Toes to Bar 7 Unbroken Power Snatch (95/65) 7 Unbroken Hang Power Snatch (95/65) 7 Unbroken Squat Snatch (95/65)