20 rounds for time 3 burpees 2 power snatch 42.5/30 1 overhead squat into: 15 rounds for time 3 box jump overs 2 thruster 42/30 1 Strict...

Strength Power Clean+Push Jerk 2-2-2-1-1 Clean+Split Jerk 2-2-1-1-1 Metcon AMRAP in 14 minutes 3 Clean-and-Jerks 60/42 3 Toes-to-Bars 6...

Strength Ring Dips 5 Sets at 70%, 2 sets at 50% Chin Ups 5 Sets at 70%, 2 sets at 50% Metcon EMOM 15min 1) 3 Bar Muscle Ups/9 Pullups 2)...

Strength Back Squat 5X6 at 75% Metcon AMRAP 14min 10 Lungester (1= 1 Lunge R,1 Lunge L, 1 Thruster) 24/16 14 Toes to Bar

For time: 10 dumbbell snatches 22.5/15 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15...

Strength Overhead Press 5X6 at 75% 8 Strict TTB between sets Metcon In Groups of 3: I go you go E3MOM for 5 Rounds (15min total) 1) 30...

Strength: Strict Pullup 4 Sets at 70%, 3 Sets at 50% Scale: 7 sets of 5- Banded\Negative Strict HSPU 4 Sets at 70%, 3 Sets at 50% Scale:...

Pause Below the knee Power Clean 3-3-3-3 Power Clean 3-3-3-3 Metcon: AMRAP 14min 12 Deadlift 50#35 9 Hang Power Clean 6 Front Squat

Overhead Press Build Up to a RM3, then: 4X6 at 70% Metcon: 4 RFT 12 Cal Row/Bike 12 Push Jerk 50/35 12 Burpee Over the bar

Front Squat Build Up to a heavy RM3, then: 4X6 at 70% Metcon: E5MOM for 3 Rounds 24 Wallball Shots 10/6 18 Push Ups 12 Clusters 42.5/30

Toes to bar Progression Advanced: EMOM 12min 1) 6-10 Toes to bar 2) 12 Cal Bike 3) 15 Hollow Rocks Metcon: For Time: Buy In: 800m Run...

Overhead Squat 3-3-3-3 Go Up in weight each set Metcon EMOM 16min 1) 150m Run 2) 6-10 Handstand Push Ups 3) 20 Sit Ups 4) Rest

Deadlift Build up to a RM3, then: 70% for 4X6 Metcon: AMRAP 16min 2-4-6-8-10.... KTB Swing 24/16 Burpee Over the KTB

For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25...

Hang Power Clean 3-3-3-3 Power Clean 3-3-3-3 Metcon 5 RFT 12 Deadlift 50\35 9 Hang Power Clean 6 Push Press

Back Squat 4X5 at medium Weight 30sec Weighted Plank Between Sets Metcon E3MOM for 5 Rounds 15 Wallbal Shots 20 Kipping Pullup

EMOM 12min 1) 4-10 Strict Pullup 2) 10 Deficit Push Up 3) 40sec Weighted Plank Metcon 4 RFT: 10 Alternating Devils Press 22.5\15 16...

Kipping Handstand Push Up Progression Advanced: EMOM 12min Odd: 12-15 Cal Row\Bike Even: 6-10 Kipping HSPU Metcon 400m Run 10 Double DB...

Front Squat 3X5 at Medium Weight 30 sec Superman Hold Between Sets Metcon 21--15--9 Thrusters 42.5\30 Toes to Bar KTB Swing 24/16 Scale:...

Front Squat 3X8 @65% 40sec Hollow Hold between each set Metcon 21-18-15-12-9-6-3 Thrusters 42.5\30 Burpee Over the bar