Conditioning Complete as many rounds and reps as possible in 7 minutes of: 10 Hang Power Snatch ( 50 – 30 ) 15 Dips Rest 5 minutes Complete as many rounds and reps as possible in 7 minutes of: 10 Steps Jumping Lunges 15 Hand-Release Push-Ups Rest 5 minutes Complete as many rounds and reps…

Strength 7 x 3 Front Squat ( 1 RM % 85-90 ) Conditioning 3 Rounds for time: 25 Kettlebell Swings 24- 16 20 Box Jumps 60 – 50 15 Burpees    

For Time: 5 Rounds 10 Deadlifts ( 50 – 30 ) 10 HSPU 6 min Cap 3 min Rest 4 Rounds 10 Power clean ( 50 – 30 ) 10 Pull Ups 5 min Cap 3 min rest 3 Rounds 10 STO ( 50 – 30 ) 10 Toes to bar 4 min Cap  

Strength EMOM: Odd: 8 Strict Press Even: 10 Chin Ups Conditioning For Time: 25 Power Snatch ( 35 – 25 ) 50 Double Unders 50 Power Snatch 100 Double Unders    

Strength Back Squat 5 +5+3+3+1+1 ( Climb ) Conditioning 2 Rounds for time of: 30 Back Squats ( 60 – 40 ) From Floor 20 Burpees to bar target 10 Bar Muscle Up    

Strength Front Squat 5+5+3+3+1+1 ( Climb ) Conditioning 12 min. AMRAP 7 Toes To Bar 7 Power Clean ( 60 – 40 ) 7 Burpee over bar

Endurance 8 Intervals of 2 min on: 2 min off: 30 – 22 Calorie Rox Max Reps Overhead Squat ( 40 – 25 ) Core 10,9,8,…1 V-Ups Hollow Rocks Sit ups 6 min. Cap    

Strength EMOM 10 Deadlift 10 Reps ( 1 RM % 50 – 55 ) Box Jump 12 ( 70 – 60 ) Conditioning 5 Rounds for time: 6 Squat Cleans ( 50 – 30 ) 9 Push Press 12 HR Push Ups        

Conditioning 21-15-9 reps for time: Burpees Pull Ups Wall ball shots ( 9-7 ) Rest 5 minutes, then 9-15-21 reps for time: Burpees Pull Ups Wall ball shots    

Strength EMOM 10 Odd: 10 Back Squat ( 1 Rm Back Squat % 45-50 ) Even: 10 Handstand Push Ups Conditioning AMRAP 12 min. 7 Power Snatch ( 40 – 25 ) 28 Double Unders    

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