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Strength:

20:00 to Establish:
2RM Back Squat

Conditioning:

20 – 15 – 10 – 5
Chest to Bar Pull Ups (Fx: Pull Ups)
40 – 30 – 20 – 10
Wall Balls (20/14) (Rx+: 11’/10′)

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Strength:

Rx+: Max Unbroken Strict Muscle Ups

Rx: Max Unbroken Strict Chest to Bar Pull Ups

Fx: Max Strict Pull Ups

Conditioning:

5 Rounds

2:00 to Complete:
550/475m Row (Fx: 525/450m) (Rx+: 575/500m)

3:00 Rest after each interval.

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Strength:

5 Rounds
3 – 7 Tempo Handstand Push Ups (30×3)
100m Jog/Row

Rx+: Strict with 3″ Deficit
Rx: Strict
Fx: Pike on Box

Aim to increase total reps completed from 11/3.

Conditioning:

3 Rounds
20 Dumbbell Goblet Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
25 Double Unders
20 Wall Balls (20/14) (Rx+: 11’/10′)
25 Double Unders

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Strength:

E3MOM 15
Deadlifts
1: 2 @80-85%
2: 2 @85-90%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @90-95%

Conditioning:

AMRAP 10
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Toes to Bar
5 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)

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Strength:

16:00 to Establish:
1RM Push Jerk

Conditioning:

For Time:
60 Burpee Box Jump Overs (24/20) (Fx: 50 Reps) (Rx+: 80 Reps)
But….
E2MOM starting at 0:00
Run 200m

Time Cap 16:00