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Strength  Clean Complex 1 HHP Clean + 1 HPC Above the knee + 2 FSQ 1@ 60, 65, 70, 75% Conditioning 12 Minutes For AMRAP of: 6 Power Cleans 185/125 50 Double Unders 15/12 Calorie Row  

Conditioning 8 Minutes for AMRAP of:  10/7 Cal Bike 10 Pull Ups 30 Double Unders 10 T2B -rest 4:00- 8 Minutes for AMRAP of: 10/7 Cal Row 10 Alternating DB Snatch (50/35) 10 Box Jumps (24/20) 10 Shoulder-to-Overhead

Strength  1 Power Snatch + 3 OHS 2 @60, 65, 70, 75% Conditioning  Five rounds for time of: 5 Deadlifts 275/185 10 Burpees

Conditioning  Teams of 3 (Waterfall Style) 20 Minute AMRAP of: 400 Meter Run 12 Pull-Ups 10 Bar Over Burpees 8 Power Cleans 185/125#

Conditioning  Teams of 2  For Time 1 Mile Run 80 Pull Ups 60 Deadlifts (225/155) 40 Handstand Push Ups 20 Bar Muscle Ups 1 Mile Run

Strength  Bench Press Spend 10 Minutes working up to a heavy set of 3 followed by 1 set of 10 @85% of triple Conditioning For Time 30-20-10 Thruster (115/85) Box Jumps 24/20"

Strength  Snatch 1 High Hang Snatch @50, 55, 60% 1 Hang (Just Above the Knee) @60, 65, 70% Conditioning Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 10 Bar Over Burpees

Strength 5 Rounds Handstand Hold (Submax) Farmers Carry 150' Conditioning  Alternating EMOM Station 1- 15/10 Calorie Bike Station 2 - 6 Front Squats @60% (from floor) of 1rm clean Station 3 - AMRAP T2B

Strength Power Clean & Jerk 2 Cleans + 2 Jerks From Hang @55, 60, 65, 70% Conditioning  10 minutes for AMRAP of: 50 Double Unders 50’ Single Arm DB Lunge (25’ each arm) 50/35#

"Kelly" 5 rounds for time of: • 400m run • 30 Box Jumps 24/20" • 30 Wall Balls