STRENGTH Deadtlift 5 x 7 Heavy AMRAP 15min 21 Deadlift  ( 40 – 30 ) 15 Sumo Deadlift High-Pull (SDHP) 9 Thruster Core 30-20-10 Hollow Rocks Flutter kicks

Strength Front Squat 5 x 5 ( % 75 ) Conditioning 10 min. AMRAP 2 -4 – 6 – 8 – 10 … Ascending Reps Of: Box Jump Pull Up Core 3 Round 20 Sit Up 1 min. Plank    

EMOM 10 Thrusters + Push Press ( Climb ) Conditioning 7 rounds for time of: 7 reps power cleans,  ( 43 ) 7 reps Thrusters, 7 bar-facing burpees Core 75 leg raises Max 1 minute V-ups 50 bicycles ( l+r=1 rep)

For Time: 60 Cal. Row 50 Push Ups 40 Wall Ball ( 9-7 ) 30 Toes to bar 20 Overhead squat ( 50-30 ) 30 Sumo deadlift high pull 40 Wall Ball 50 Sit up 60 Cal. Row    

STRENGTH Amrap 7 Back Squat 20 Reps ( % 55 ) 20 Reps ( % 60 ) in the remaining time Amrap ( % 65 ) AMRAP 10 3 Round 21 Burpees 15 Pull Ups 9 Power Snatch ( 40 – 25 ) in the remaining time Amrap Burpee over the barbell Core: 10,9,8…1 Russian…

STRENGTH 15-12-9 Reps For Time: Deadlift ( 120 – 80 ) Strict Deficit HSPU Cap. 6 min 5 min Rest ” Elizabeth ” 21-15-9 Reps Clean ( 61 – 43 ) Ring Dips Cap 8 min. 5 min Rest Conditioning: ” Annie “ 50-40-30-20-10 reps For Time: Double Unders Sit Up Cap. 8 min.  …

Strength EMOM 10 Odd: 3 – 5 Muscle Ups Even: 8 Strict Handstand Push Ups Conditioning AMRAP 5 15 KBS ( 24 – 16 ) 10 Toes to bar Rest 3 min. AMRAP 5 15 Chin Ups Pull Ups 10 Box Jump ( 60 – 50 )      

Strength Strict Press 5 x 4 ( % 75 – 80 ) Conditioning For Time: 1000m. Row 100 Hand Relaese Push Ups 100 Air Squat 1000m. Row Core 50 Leg Raises 50 Hollow Rocks 50 Bicycles ( l+r =1 rep)      

Strength EMOM 10 Power Clean + Full Clean + Jerk ( Climb ) For time: 30 Burpee 30 power clean (50-30) 30 pull ups 20 Burpee 20 thrusters 20 C2B Pull Ups 10 Burpee 10 Power Snatch 10 Bar Muscle Up    

Strength Find Your 1 Rep Max Back Squat Conditioning 7 Round For Time: Buy in 100 Double Unders 12 Wall Ball ( 9 – 7 ) 9 Toes To Bar 6 Hang Power Snatch ( 40 – 25 ) Buy out 100 Double Unders Core 4 x 30 Second L Sit Bar Hold 4 x…

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