Strength
Every 2:30, 6 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
1-2) 65-70%
3-4) 70-75%
5-6) 75-80%
*Reset b/t Power and Squat Snatch

Conditioning
For Time:
21-15-9
Jump Squat
Power Snatch
*10:00 Cap
FX: (75/55) (95/65) (115/80)
RX: (95/65) (115/80) (135/95)
RX+: (95/65) (135/95) (155/105)

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Strength
Every 2:30, 4 Sets
10 Hip Thrusts (50-60% of 1RM Back Squat) +
:30 Weighted Plank

Conditioning
AMRAP 20
500/400m Row (FX: 400/300m)
400m Run (FX: 300m)
25 Line Facing Burpees (FX: 20)
*RX Min: 3 Rounds

Strength
In 15:00
Establish 3RM Back Squat

Conditioning
AMRAP 8
8 Power Cleans (185/125) (FX: 135/95)
16 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Pistols)

Gymnastics Development
For Time:
30 Bar Muscle-Ups (RX+: Ring Muscle-Up)
*12:00 Cap

FX:
EMOM 12
1) 8 Strict Pull-Ups (Banded/Weighted)
2) 8 Strict Ring Dips (Banded/Weighted)
3) 15 Hollow Rocks (Optional Weighted)

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3-4)
AMRAP
10 Hand Release Push-Ups (FX: Push-Ups)
40 Double Unders (FX: 25)

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Strength
Every 1:30, 4 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 100′ Double Kettlebell Farmer’s Carry
3) 2-4 Sandbag Over the Shoulder

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
10/10 Single Dumbbell Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
10/10 Single Dumbbell Shoulder Overhead (50/35) (FX: 35/20) (RX+: 70/50)