Strength
In 15:00
Establish 5RM Deadlift

FX:
Every 3:00, 5 Sets
2 Deadstop Deadlifts + 3 Deadlifts
1-2) 60-65%
3-4) 65-70%
5) 70-75%

Superset Accessory (3+ out of 5 sets)
10 PVC Sots Press

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
25 Sit-Ups
10 Power Clean (135/95) (FX: 115/80) (FX+: 165/115)
*10:00 Cap

Strength
Every 3:00, 4 Sets
8 Bench Press (65-70%)

Superset Accessory (3+ out of 4 sets)
:20-:30 PVC Lat Stretch (each side)

Conditioning
2 Rounds for Time:
200m Run
12 Burpee Pull-Ups
200m Run
9 Burpee Chest to Bar Pull-Ups
200m Run
6 Burpee Bar Muscle-Ups
*FX: 6″ Target, Pull-Up, Chest to Bar Pull-Up
*RX+: Chest to Bar Pull-Up, Bar Muscle-Up, Ring Muscle-Up
*16:00 Cap

Strength
Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4 sets)
20 Underhand Banded Pullaparts

Conditioning
3 Rounds of :45 on/:15 off
1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Wall Balls (20/14) (11’/10′) (FX: 10’/9′)
3) Rest
4) Rest
*Score is total Wall Balls

Strength
Every 2:00, 9 Sets
1-3) 3 Jerk Balances (50-55%)
4-6) 2 Jerk Dips + 2 Split Jerks (70-75%)
7-9) 2 Jerk Dips + 1 Split Jerk (75-80%)

Conditioning
AMRAP 8
16 Overhead Plate Lunges (45/25) (FX: 25/15)
4 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)

Strength
Every 2:00, 3 Rounds
1) 6 Strict Chin-Ups + 6 Banded Chin-Ups (FX: Banded) (RX+: Weighted + Bodyweight)
2) 150′ Double Kettlebell Farmer’s Carry
3) 10 Row Erg Pike-Ups/Tuck-Ups

Conditioning
AMRAP 10
20/15 Calorie Row (FX: 15/11)
20 Toes to Bar (FX: 15)
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20)