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Strength  Back Squat  1x5 @55, 60, 65% Conditioning  2 Rounds for time of: 20/15 Cal Row 20 Front Squats 20 Shoulder to Overhead

DELOAD WEEK  Strength Overhead Squat 2 x 4 @65, 70% MetCon 21 Minutes AEMOM 1: 3 Hang Power Cleans + 6 BFB 2: 3 Thrusters + 6 C2B Pull Ups 3: Bike (cals)

DELOAD WEEK  Strength 10 Minutes AEMOM even - 200' Farmers Carry (Load) odd - Handstand Hold (FT) MetCon 5K Row for time

DELOAD WEEK  Strength Bench Press 3 x 6 @70% of 1RM MetCon 12-9-6-9-12 for time of: DB Clean & Jerks Toes-2-Bar

DELOAD WEEK Strength  Every 2:30 for 5 Rounds 1 Turkish Get up (Load) 3-5 Supinated Grip Pull Ups (ADAP) MetCon  9 Minute AMRAP of: 21 Wall Balls 42 Double Unders

DELOAD WEEK  Strength Deadlifts Alternating EMOM 2x2 @60, 65% 1x2 @70% MetCon 3 rounds for time of: 12 Bar Over Burpees 8 Power Snatches 6 bar muscle-ups

Strength Back Squat 5-4-3-2-1 *For Load. MetCon "FRAREN" For Time: 150 Wall Balls *Every 4 minutes complete 6-4-2 of Thrusters (95/65) and Pull Ups **Workout begins with thrusters.

Strength Every 2 minutes: Sub max ring dips *Score is best and worst round. MetCon "Diane" For Time: 21-15-9 Deadlift (225/155) Handstand Push Ups

Strength Clean and Jerk Establish a 1RM MetCon 5 Rounds: 10 Power Cleans (135/95) 10 Bar Facing Burpees

Gymnastics 10 Minute AEMOM: 1-3 Rope Climbs (ADAP) Submax handstand Push Ups MetCon Death by Burpee Pull Up *Starting with 1 burpee and 1 pull up, ascend by 1 rep each new minute until unable to finish the amount of reps necessary to move onto the next minute.