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Strength Every 2:00 for 4 Rounds 5 Deadlifts @65% AMRAP Strict Handstand Push-Ups Conditioning For Time, 9-15-21 Ring Dips Pull Ups Cal Row    

Strength  Every 1:30, for 7 rounds 2 Back Squats @ 85% Conditioning  10 Minute AMRAP 5 Power Cleans 10 Step Back Lunges 5 Bar Over Burpees

Strength Front Squat for load: #1: 10 reps @ 55% #2: 8 reps @ 60% #3: 6 reps @ 65% #4: 4 reps @ 70% Conditioning  20 Minute Partner AMRAP, alternating full rounds 9 Burpee Box Jumps 15 T2B 21/15 Cal Bike *teams of two *if done solo rest 2:30 after each round...

Strength Bench Press for load: #1: 1 rep @ 80% #2: 1 rep @ 80% #3: 1 rep @ 85% #4: 1 rep @ 85% #5: 1 rep @ 90% Conditioning  5 Rounds for time of: 30 Air Squats 20/15 Cal Row 15/10 HR Push Ups

Strength 10 Minute EOMOM Back Squat for load: #1: 3 reps @ 80% #2: 3 reps @ 80% #3: 3 reps @ 80% #4: 3 reps @ 80% #5: 3 reps @ 80% Conditioning 20 Minute AMRAP of: 5 Strict Handstand Push-Ups 7 Strict Pull Ups 35 Double Unders  

"Morrison" 50-40-30-20 and 10 rep rounds for time of: • Wall ball shots • Box jump, • Kettlebell swings

Conditioning (via mainsite) Perform 10 rounds of the following, completing as many reps of each exercise as possible: •30 seconds of toes-to-bars Rest 30 seconds •30 seconds of dips Rest 30 seconds •30 seconds of body-weight deadlifts Rest 30 seconds •30 seconds of...

Gymnastics  Every 2:00 for 5 Rounds Submax Chest to Bar Pull ups Conditioning  For Time 100 Cals on Assault Bike

Strength Back Squat for load: 12 reps @ 55% 10 reps @ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% Conditioning 12 Minutes AEMOM: 5 Snatches 50 Double Unders 15 Push Ups

Strength  Bench Press for load: 1x3 @70, 75, 80% 2x1 @ 85% Conditioning 14 Minute AMRAP of: 5 HSPU 10 C2B Pull Ups 20 Air Squats