FRONT SQUAT + SQUAT CLEAN 3 Front Squats + 2 Hang Squat Cleans 15min to heaviest from the rack CONDITIONING AMRAP 20 w/partner 15/10 Calorie Row 8 Front Squats (115/75) alternating rounds w/partner

BACK SQUAT 4 sets of 8 (build in weight) CONDITIONING 600m Run 21 Front Squats (95/65) 21 Push Jerks 21 Hang Clusters 600m Run

CONDITIONING AMRAP 25 250m Row 12 Deadlifts (115/75) 12 Hang Power Cleans 12 HRPU

BODY ARMOR 3 Rounds of: 10 Box Step Ups (30/24) 10 RDL (95/65) CONDITIONING 4 RFT 500m Row or 400m Run 20 Wallballs (20/14) 20 Box Jumps (24/20)

BODY ARMOR 3 Rounds: 15 Strict Press (45/35) + 30 Band Pulls CONDITIONING AMRAP 4 / REST 4 15 C2B Pull Ups 12 Sit Ups 9 Burpees AMRAP 4 / REST 4 15 T2B 12 Sit Ups 9 Burpees AMRAP 4 15 Pull Ups 12 Sit Ups 9 Burpees

BARBELL STAMINA EMOM 10 (5 Rounds) Odd: 3 Position P. Snatch (pockets, knees, floor) Even: 7 Thrusters build to heaviest round CONDITIONING w/partner 21-18-15-12 Hang Power Snatch (75/55) Thrusters P1: 21 Hang P. Snatch, P2: Cal Row P2: 21 Hang P. Snatch, P1: Cal Row P1: 21 Thrusters, P2: Cal Row P2: 21 Thrusters, P1: Read more about Monday 8.24.20[…]

CLEAN & JERK 20min to best touch and go 5RM- 3RM – 1RM CONDITIONING 4 RFT 25 Double Unders / 50 Singles 10 Thrusters (95/65) 5 Bar Facing Burpees

ACTIVE RECOVERY DAY/BODY ARMOR 3 Rounds NOT for Time: 15 Empty BB Strict Press 30 Band Pulls CONDITIONING AMRAP 30: 15/12 Calorie Bike 12 KBS 9 Burpee Box Jumps E80 DB Farmer’s Walk Lap

DEADLIFT WU + PLATE SIT-UPS 4 Rounds NOT for Time: 10 Deadlifts (build to WOD weight) + 15 Plate Sit-Ups (45/25) CONDITIONING AMRAP 18 35 Wallballs (20/14) 25/20 Calorie Row 15 Deadlifts (205/145)

GYMNASTICS WU 3 Rounds of : Max Handstand Hold + Max Pull Ups HANG POWER CLEAN 15min to 3RM CONDITIONING Every 4min for 24min (6 rounds) 200m Run 10 T2B 5 Hang Power Cleans (build in weight every 2 rounds: for example… 95-95-115-115-135-135-155-155)