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Strength 4 Rounds (ADAP) 1/1 Turkish Get Up 3 Rope Climbs Conditioning 27-21-15-9: Calorie Row Ring Dips Toes-to-Bar

Strength Snatch for load: #1: 1 rep Conditioning 7 Minutes for AMRAP of: 6 Alternating Pistols 10 Alternating DB Snatch 50/35

Strength 4 Rounds 100' Sandbag Carry 10 Alternating Weighted DB Box Step Ups Conditioning 12 Minutes for AMRAP of: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders

Strength Clean & Jerk for load: #1: 1 rep Conditioning "Fran" 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups

Conditioning For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Handstand Push Ups 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Handstand Push-Ups 40 Russian Kettlebell Swings 80 Double-Unders

Strength Front Rack Lunges 5 x 50' Conditioning  "Annie" 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups

Strength  8 Rounds 1 Snatch EMOM for Conditioning 3 Rounds FT 500/400 meter row (or 400 meter run) 21 Deadlifts 225/155 15 Ring Dips

Strength 3 Rounds ADAP 1:00 Plank Hold 6 Strict Pull Ups 8-10 DB Z-Press Conditioning  "Karen" For time: • 150 Wall Ball shots 20/14#

Strength 1 Clean & Jerk EMOM for 8 Rounds Conditioning "Megan" 21-15-9 reps for time of: • Burpees • KB Swings (24/16) • Double-Unders

Strength Every 1:30 for 6 Rounds 1 Power Clean & Jerk *ascend in weight each round Conditioning For Time, 21-15-9: Ring Dip Toes-to-bar Deadlift, 185/125#