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Conditioning  12 Minutes for AMRAP 5 Power Cleans @80% 1 RM 400 Meter Run Rest 2:00 between rounds *rest 5:00, then 12 minutes for AMRAP 12 Pull-Ups (Strict) 8 Ring Dips (Strict) 1:00 max calories on rower rest 2:00 between rounds

Strength EOMOM for 5 Rounds Strict Press 0, 2: x4 @ 75% 4, 6: x2 @80% 8: amrap @60% Conditioning For 7 1-minute rounds, complete: 10 bar-facing burpees In the remaining time, AMRAP S2O 95/65 Rest 1 minute between rounds

Strength EOMOM for 5 Rounds Deadlift (conventional) 0, 2: x4 @ 75% 4, 6: x2 @80% 8: amrap @60%  Conditioning  "Helen" 3 rounds for time of: • 400m run • 21 Kettlebell Swings 24/16 • 12 Pull-ups

Skill Muscle-Up/Pull-Up practice -Spend 15 minutes prior to WOD working on MUP or Pull-Up efficiency Conditioning 5 Rounds for Time 50 Double Unders 20 Alternating DB Snatch 50/35 8 Bar Muscle Ups

Dynamic Effort EMOM for 10 Minutes 2 Banded Sumo Deadlifts @40% - of conventional DL 1RM Conditioning  20 Minute Alternating EMOM 15/10 Calories on Bike 100' Weighted Carry (ADAP) 3 Wall Walks :40 Wall Sit

Conditioning  FT 30 Cal Row 5 Rounds - 15 air squats 10 push ups 5 pull-ups 30 Cal Row 5 Rounds - 15 air squats 10 push ups 5 pull-ups 30 Cal Row 5 Rounds - 15 air squats 10 push ups 5 pull-ups

Strength  Bench Press 2x5 @ 70% 2x3 @75% 1xamrap @60 Conditioning  30-20-10 reps for time of: Dumbbell thrusters 35/20 Toes-to-bars *10 minute cap

Strength EOMOM for 5 Rounds Back Squat 0, 2: x5 @ 70% 4, 6: x3 @75% 8: amrap @60% Conditioning  2 Rounds FT 100 Double Unders 20 Power Cleans 135/95 10 Bar Facing Burpees

Strength  Close Grip Bench Press 4 x 3 @65% of bench 1RM Conditioning  AMRAP for 15 minutes of: 30 Wall Balls 20 Pull Ups 10 Ring Dips