SNATCH COMPLEX Hang Power Snatch + OHS + Hang Squat Snatch 15min to BEST complex AMRAP 15 60 Double Unders 20 T2B 5 Hang Power Snatch + 5 OHS (115/85)

CONDITIONING/RECOVERY AMRAP 30 :30sec Assault Bike 21 Light KBS 15 HRPU 9 Box Jumps

CONDITIONING 3 Rounds: AMRAP 5 / REST 5 10 Hang Power Clean (115/75) 20 Alternating Lunges (body weight) 40 AbMat Situps Max Calorie Row (Score Total Calories) $$$OUT 3 Rounds: Max Reps T2B 8 Romanian Deadlift (115/75) 8 Bar Facing Burpees

WARM UP 2 Rounds 250m Row 3 Burpees + 3 Box Jumps + 3 Burpee Box Jumps + 3 C2B Pull Ups CONDITIONING AMRAP 30 w/partner Buy In: 4000/3200m Row (switch every 400m) In Remaining Time AMRAP: 16 Burpee Box Jumps 16 C2B Pullups Split reps equally, score BBJ + C2B

CLEAN & JERK COMPLEX Power Clean + F. Squat + Push Jerk + Cluster 15min to heaviest complex CONDITIONING For Time: 10 P. Clean (155/105) 50 Air Squats 10 F. Squats (155/105) 50 Air Squats 10 P. Jerks (155/105) 50 Air Squats

FRONT SQUAT 15min to a 1RM for the day SINGLE ARM OVERHEAD DB LUNGE 3 Rounds: 25’ Right Arm Walking Lunge (50/35) 25’ Left Arm Walking Lunge CONDITIONING For Time: 1500m Row 30 Deadlifts (245/165) 45 Lateral Burpees

CONDITIONING/RECOVERY AMRAP 30 1min Bike 15 KBS 20 AbMat Sit-ups 1min Row

STRICT PRESS 15min to est. 10RM for the day CONDITIONING 21-15-9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) CA$H OUT Pull-up/C2B/Bar MU/RingMU Practice Let’s ring the bell today with your first PU, C2B, or Muscle Up!!!

CONDITIONING 5 Rounds: AMRAP 4 / REST 4 Buy In: 30/20 Calorie Row AMRAP: 8 T2B + 16 Alt. DB Snatch (50/35) Score T2B + DB Snatch Reps

BACK SQUAT 20min to establish a new 5RM CONDITIONING AMRAP 12 1-2-3-4-5…. ascending by 1 each round Squat Clean (135/95) Deadlifts Lateral Burpees