CONDITIONING 5 Rounds NFT 600m Run or Row 15 Deadlifts (225/155)

3 POSITION POWER SNATCH Pockets + Knees + Floor 15min to heaviest complex CONDITIONING AMRAP 21 21 P. Snatch (95/65) 21 Box Jump Overs 21 OHS 21 Sit Ups

CONDITIONING AMRAP 5/ REST 5 15 Lateral Burpees 21 Power Cleans (135/95) 27/21 Calorie Bike AMRAP 5 / REST 5 15 Lateral Burpees 21 Power Cleans (115/85) 27/21 Calorie Bike AMRAP 5 15 Lateral Burpees 21 Power Cleans (95/65) 27/21 Calorie Bike STRICT PRESS + DB LATERAL RAISE 4 x 12 each

SQUAT COMPLEX Hang Squat Clean + 2 F. Squats + Pause F. Squat 15min to heaviest complex 4 RFT 25/18 Calorie Row 50 Air Squats

BOX SQUATS 6 sets 5 building to heaviest set AMRAP 15 15 Power Cleans (95/65) 30 Double Unders 15 Thrusters (95/65) 30 Double Unders

CONDITIONING For Time: 50 Deadlifts (205/145) 40 Alt. DB Snatch (50/35) 30 DB Step Ups (24/20) 1,000m Row 30 DB Step Ups 40 Alt. DB Snatch 50 Deadlifts

STRICT PRESS 4-5 sets of 12 reps start with empty barbell and build in weight CONDITIONING For Time: Buy In: 400m Run 21-18-15-12-9 Power Clean (115/75) + Burpees Cash Out: 800m Run

BACK SQUAT 10 Sets of 4 @ 60-65% 3 Squats + 1 Pause Squat AMRAP 5 / REST 5 12 Deadlifts (95/55) 9 Power Cleans 6 Hang Squat Cleans AMRAP 5 12 Deadlifts (115/65) 9 Power Cleans 6 Hang Squat Cleans

POWER CLEAN + FRONT SQUAT P. Clean + Hang P. Clean + 5 F. Squats build to heaviest complex CONDITIONING FOR TIME: BUY IN: 50 Sit Ups 10 down to 1: KB Squat Cleans (53/35) 200m Run after each round of KB Cleans CASH OUT: 50 Sit Ups