HANG POWER CLEAN 15min to 3RM for the day CONDITIONING 7RFT 26 Double Unders 9 T2B 3 Power Cleans (@ 75% of 1RM)

THRUSTERS (rack) 15min to est 5RM for the day start light and build to heavy within 5 sets CONDITIONING AMRAP15 w/partner 15/11 Calorie Row 10 Wallballs (20/14) 10 DB Hang Clean & Jerk (5 each @ 50/35)

RECOVERY/CONDITIINING 5 Rounds NOT for time 2min Bike 2min Row 2min Prowler Walk 2min RDL 2min Abs 2min Mobility

BACK SQUAT (recovery) 3 Sets of 10 @ 50-60% of 1RM CONDITIONING 4 Rounds NFT 12/8 Calorie Bike 10 Box Jumps (24/20) 10 Wall Balls (20/14)  

POWER CLEAN 15min to 1RM for the day CONDITIONING 15-12-9-6 Power Cleans (135/95) 10 Lateral Burpees after each round of PC

PUSH PRESS 4 sets of 6 (work to heaviest from the rack) AMRAP 15 15 Power Snatch (75/55) 30 Double Unders 15 Wallballs 30 Double Unders

CONDITIONING FOR TIME: 21 Deadlifts + 400m Run 15 Deadlifts + 400m Run 9 Deadlifts + 400m Run RX (225/155) $OUT 3 Rounds NOT for time: 12/8 Calorie Bike + Max Rep T2B

BACK SQUAT EMOM 10 2 Back Squats @ 60% of 1RM B. Squat FRONT SQUAT 3 sets of 7 @ 60-65-70% of 1RM F. Squat CONDITIONING 10 down to 1 Bench Press (50-60%: keep it light) BB Bent Row (same weight as bench) 10 Abmat sit-ups after each round

CONDITIONING 3 RFT 500m Row 400m Run 30 Wallballs GYMNASTICS Handstand/Handstand Walk E2M for 12min (6 Sets) Max Free Handstand Hold Max Handstand Walk

CONDITIONING Class Splits into 2 Teams: 3 Rounds Team 1: Max Calorie Assault Bike Team 2: 400m Prowler Push Teams will switch at the completion of the 400m Push.  Score is teams total calories on Bike 👍