Strength
DL 15/12/9/6/3
Conditioning
Every 5 min X 3
20 K2E
15 Cal Row/Bike
10 Hang Clean Squat
5 HSPU
Bonus
+1 more Round
Strength
Weighted Pull Up 10/8/6/4/2
*Max Ring Dips Beteen Set
Conditioning
AMRAP 14min
4 Wall Ball
4 Lunges with ball
4 Sit Up
*Add +4 reps every round
Strength
Front Squat
15/12/9/6/3
Condtioning
EMOM 12min
1 - 10 Cal Row/Bike
2 - 30sec Hand Stand
3 - 10 DL
4 - 30sec L-sit
*Add +1 Reps & +5 Sec Every Round
Strength
5 Round
4 Snatch Pull
3 Hang Power Snatch
1 Snatch Balance
Conditioning
Buy In : 50 Air Squat
30-20-10
Box Jump
30-40-50
Abmat Sit Up
Cash Out : 50 Air Squat
Bonus
500m Row/Bike
Strength
Bench Press 10/8/6/4/2
*10 GHD Sit Up between sets
Conditioning
4 Round
5 Power Clean
10 Pull Up
5 Power Clean
10 Burpees OTB
*1min rest
Strength
EMOM 12
ODD: 4 Push Press + 3 Push Jerk
EVEN: 10m X 5 Shuttle Run
Conditioning
For Time
100 DU
75 Wall Ball
50 KTB Swing
25 T2B
Conditioning
I go You Go - 15 Round
4 Alt DB C&J
4 Alt DB Box Step Up
4 Alt DB Devil Press
* 1 person work 1 person rest
* 15 Round for 1 person