STRENGTH Back Squat @ 80% of 90 1RM 3WU-3-3-3-3-3+ METCON AMRAP 8 10 Wall Balls 5 Burpees

POWER ME Box Jumps 3WU-3-3-3-3-3 work to highest for 5 sets of 3 METCON For Time w/partner 800m Run 40 G2O (135/95) 40 T2B 400m Run 40 T2B 40 G2O 800m Run  

STRENGTH Bench Press @ 80% of 90 3WU-3-3-3-3-3+ Pull Ups 3 x Max Reps take as much rest as needed METCON “Complex Conditioning” 10 RFT alternating w/partner 5 Bent Row (95/65) 5 Hang Power Clean 5 Push Press 5 RDL 10 HRPU

STRENGTH Back Squat @ 72.5% of 90 3wu-5-5-5-5+ METCON 10 RFT w/partner 250m Row 15 KBS (53/35)

STRENGTH E2M for 20min 1 P. Snatch + 2 OHS work to heaviest METCON 3 RFT 15 Power Snatch (75/55) 15 HRPU 15 Sit Ups E80Lap

STRENGTH EMOM 16 Even: 3 Deadlifts @ 72.5% of 90 Odd: 3-5  T2B minutes 14 & 15 go to max reps METCON EMOM 12 w/partner Even: 3 Power Cleans (AHAP) Odd: 30 sec. Burpees P1 start on Cleans, P2 on Burpees, then switch next min. Score total Burpees completed in 12min. Record Clean weight used. 

GYMNASTICS: EMOM 16 Even: 3-5 Hardest Pistols (each leg) Odd: Handstand Hold/Walk METCON: AMRAP 20 w/team 3 15/12 Calorie Tow 12 Goblet Squats 9 Box Jump Overs Funnel start on to rower!

STRENGTH Bench Press @ 72.5% 3wu-5-5-5-5+ 3 Rounds 7 Ring Dips (AHAP) 7 Strict Pull Ups (AHAP) METCON 3RFT 400m Run 10 Clean & Jerk (135/95)  

STRENGTH Snatch 20min to 1RM for the day METCON EMOM 15 Min 1 – 15/12 Calorie Row Min 2 – 15 KBS Min 3 – 15 Sit Ups

STRENGTH Deadlift @ 90% of 1RM 2wu-5-3-2-1-1+ 50-60-70-75-80% METCON AMRAP 20 w/teams of 3 P1 = 400m Run or Row (rain) P2 = ME DB Manmakers P3 = ME OH Plate Burpees Rotate when partner returns from run or completes row  Score total reps on man makers and burpees through 20min.