3xs Row 250 (1 min rest) Midline 3 rounds 15 toe to bar 15 v-ups 30 Russian twists 30 sit ups Conditioning Amrap in 15 mins 10 Front Squats (155/105) 24 Kettlebell Swings (53/36) 14 Burpee Box Jump Overs (24/20 )

Strength Bulgarian split squats 5*4 (four each leg) Conditioning 4 rounds 10 one arm dumbbell snatches 70/45 (5 each arm) 200 meter sprint After Party 3 rounds 30 hollow rocks 30 sit ups

Strength 5 Deadlifts Every 90 seconds for 12 minutes Conditioning 4 rounds 100 meter sled push 10 Sumo high pull deadlifts 105/75 200 meter farmer carry 50/25 10 Burpees

Strength Push Press 4*3 Push Jerk 4*2 Conditioning 30-20-10 Calorie bike Ghd sit ups Then 15-12-9 Wallballs 20/14 Pullups Power Clean and jerks 135/95

Partner wod Buy in 1600 meter partner row (Your time starts after your row) Then 20 minutes Amrap 75 Toe to bar ( Scaled is 100 knees to chest) 100 wallballs 25/15 (spilt reps) 125 box jumps 24/20 With remaining time As many burpees over your partner as possible (Total Burpees are your s score) […]

Strength Bench Press 5*2 Conditioning 4 Rounds For Time 200 meter Run 11 Thrusters (135/95 lb) 200 meter Run 11 Push Presses (135/95 lb) 200 meter Run 11 Bench Presses (135/95 lb)

Midline / skill work 2 rounds 50 sit ups 25 Ghds 100 jump ropes 100 flutter kicks 100 ropes 25 v-ups 100 mountain climbers 100 ropes Conditioning 3 rounds 4 mins amrap 9 chest to bar 7 Overhead squats 115/85

Strength Snatch Pulls 4*4 Full Snatch 4*2 Conditioning 5 rounds 12 Hang Cleans 155/105 9 Box jumps 30/24 6 Burpees

Strength Back Squats 6*3 (First rep paused 3 seconds at the bottom) Conditioning AMRAP in 14 minutes 5 Muscle-Ups 25 Wall Balls (25/16) 50 Double-unders Scaled muscle up 5 Chest to bar 5 ring dips