Strength: Take 15 mins to build to a heavy single Pause Bench Press (2-3 sec pause at bottom) Conditioning: Open 21.3 15 Front Squats...

Conditioning: Teams of 2 AMRAP 15: Partner 1: Odd Rounds (1-3-5-7…) Partner 2: Even Rounds (2-4-6-8…) Power Snatch (135/95) 50ft Shuttle...

Strength: Take 15 mins to build to a heavy single Pause Back Squat (2-3 seconds) Conditioning: Every 3:00 (5 sets; for time, each set)...

Gymnastics: Ring Muscle-ups/Strict Pull-ups Choose between the Strength Option OR the Conditioning Option (don't do both). For the...

Strength: Take 15 mins to build to a heavy single Clean Grip Deadlift Conditioning: For time: 15-10-5 Dumbbell Burpee Deadlift (50s/35s)...

Strength: Every 2:00 (6 sets) 2 Power Cleans + 2 Push Jerks (moderate-heavy) - Complete sets unbroken, build-in load Conditioning: Open...

Strength: 8 sets: 2 Tempo Bench Press (70-80% of 1RM) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) - Rest :60-:90 between sets...

Conditioning: Every 2:00 (7 sets) 12/10 Calorie Echo Bike 3 Power Snatch (singles, build in weight) Gymnastics: Handstand Push-ups...

Strength: 8 sets: 2 Tempo Front Squat (70-80% of 1RM) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) - Rest :60-:90 between sets...

Conditioning: For time: 100/80 Calorie Row - Into... 5 Rounds 50 Double Unders 10 Handstand Push Ups - Into... 100/80 Calorie Row