Strength

20:00 to Establish:
1RM Deadlift

Or…

5 Rounds
5 Deadlifts @70 – 80%

Conditioning

21 – 15 – 9
Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)
Chest to Bar Pull Ups (Fx : Pull Ups)

Time Cap 11:00

3 Rounds

250/200m Row
100 Double Unders (Fx: 75)
250/200m Row
50 Wall Balls (20/14)
250/200m Row
25 Push Jerks (95/65) (Fx: 75/55)
250/200m Row
25 Sit Ups

Strength

E2MOM 16
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning

3 Rounds:
10 Toes to Bar
10 Push Ups
10 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Then…

2 Rounds
15 Toes to Bar
15 Push Ups
15 Front Squats ((115/80) (Fx: 95/65) (Rx+: 135/95)

Then…

1 Round
30 Toes to Bar
30 Push Ups
30 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Time Cap 14:00

Strength

Rx+:
4 Rounds
12 Tempo Kipping Handstand Push Ups (30×1)
12 Supinated Grip Ring Rows

Rx:
4 Rounds
12 Kipping Handstand Push Ups
12 Supinated Grip Ring Rows

Fx:
4 Rounds
12 Pike Handstand Push Ups
12 Supinated Grip Ring Rows

Time Cap 12:00

Conditioning

3 Rounds
20 Box Jumps (24/20)
10 Burpee Box Jump Overs (24/20)
5 Ring Muscle Ups (Fx: Chest to Bar Pull Ups + Hand Release Push Ups)