Strength

3 Rounds
5 Tempo Romanian Deadlifts (33×1)
5 Each Leg Tempo Goblet Bulgarian Split Squats (33×1)

Conditioning

With a Partner, Alternating Movements
6 Rounds
17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)
10 Burpees Over the Rower
20 Reverse Lunge Wall Balls (20/14) (Rx+: 11’/10′)

Time Cap: 19:00

Strength

4 Rounds
10 Dumbbell Front Raises With :15 Hold on Final Rep
10 Dumbbell Side Raises With :15 Hold on Final Rep
10 Each Side Dumbbell External Rotations on Knee
10 Alternating Kettlebell Sotts Presses

Conditioning

AMRAP 7
7 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
70 Double Unders (Fx: 50)

Strength

EMOM 15
1 Power Clean
1 – 3: 55 – 60%
4 – 6: 60 – 65%
7 – 9: 65 – 70%
10 – 12: 70 – 75%
13 – 15: 75 – 80%

Conditioning

For Time
12 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Push Press (135/95) (Fx: 115/80) (Rx+: 155/105)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength

Rx+:
3 Rounds
5 (Strict Chest to Bar Pull Up + Strict Toes to Bar)
10 Supinated Push Ups

Rx:
3 Rounds
5 (Strict Pull Up + Strict Toes to Bar)
10 Supinated Push Ups

Fx:
3 Rounds
3 (Strict Pull Up + Strict Toes to Bar)
5 Supinated Push Ups

Conditioning

EMOM 20
1 – 3: 600m Run (Fx: 500m) (Rx+: 700m)
4: 18/13 Calorie Ski (Fx: 12/8)
5: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)

Strength

E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @65 – 70%
4 – 6: 5 Front Squats @70 – 75%

Conditioning

6 – 12 – 18 – 24 – 30
Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Box Jumps (27/22) (Fx: 24/20)