DB OHS + HANDSTANDS EMOM 10 EVEN: 3 single arm DB OHS (each side) ODD: 30sec Handstand Hold/ 30ft Handstand Walk warm up to moderate DB OHS CONDITIONING 5RFT 400m Run 12 T2B

HANG POWER CLEAN 15min to 3RM for the day CONDITIONING 21-15-9 Hang Power Clean (135/95) (115/75) (95/65) Lateral Burpees

CONDITIONING 10RFT w/partner (5 each) 20/15 Calorie Row 10 Thrusters (95/65) (75/55) alternating rounds w/partner CORE 3 Rounds 5-10 BB Rollouts 20-30 AbMat Sit-ups

SQUAT CLEAN + FRONT SQUAT 15min to Heaviest Complex 1 Squat Clean + 2 Front Squats CONDITIONING AMRAP 7 Wallballs (20/14) EMOM = 5 Deadlifts (225/155) workout starts with Wallballs, do not score deadlifts.

CONDITIONING FOR TIME: 800m Run 30 Power Cleans (185/135)Comp (115/75)Fit 800m Run

SHOULDER 2 OVERHEAD 10min to 1RM for the day TEMPO OHS 3 sec. negative + 2 sec. pause at bottom 6 sets of 2 @ 50-65% CONDITIONING 5 Rounds NOT for Time 10/7 Calorie Bike 10 OHS (95/65)comp (75/55)fit 6 Lateral Burpees

CONDITIONING AMRAP 5 Buy In: 400/500m Row AMRAP: 21 C2B Pull-ups + 21 Box Step Ups Rest 5 AMRAP 5 Buy In: 400/500m Row AMRAP: 15 T2B + 15 Box Jumps (24/20) Rest 5 AMRAP 5 Buy In: 400/500m Row AMRAP: 9 Pull Ups + 9 Burpee Box Jumps

BACK SQUAT 3 sets of 5 @ 70% 1 set of 5 @ 75% CONDITIONING FOR TIME 15 Power Cleans (135/95)(95/65) 400m Run 10 Clean & Jerks 400m Run 15 Hang Squat Cleans 400m Run 10 Thrusters 400m Run Competitors (135/95) Fitness (95/65) You can begin on the Barbell or Run. Your choice!!!

POWER CLEAN 15min to a 1RM for the day CONDITIONING AMRAP 30 15/10 Calorie Bike 10 Clean & Jerks (135/95) (95/65) rest as needed between rounds Competitors (135/95) Fitness (95/65)

BACK SQUAT 15min to moderate set of 5 COMDITIONING AMRAP 12 15 KBS (53/35) 30 AbMat SitUps 45 Air Squats