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Strength:

EMOM 10
1: 3 – 7 Strict Handstand Push Ups
2: 10 Dumbbell Straddle Press

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

Conditioning:

EMOM 15
1: 20/15 Calorie Bike (Fx: 15/10)
2: 20/15 Calorie Ski (Fx: 15/10)
3: AMRAP Devil’s Press + Dumbbell Front Squat (50/35) (Fx: 35/20)
4: Rest
5: Rest

Use two dumbbells for Devil’s Press and DB front squat.

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Strength:

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

Conditioning:

For Time:

20 Toes to Bar (Fx: 15)
20 Wall Balls (20/14)
20 Toes to Bar (Fx: 15)
30 Wall Balls (20/14)
20 Toes to Bar (Fx: 15)
40 Wall Balls (20/14)

Every time you break on the wall balls or T2B, perform 3 burpees.

Rx+: Wall Balls to 11’/10′ target

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Strength:

16:00 to Establish:
1RM Push Press

Conditioning:

24 – 18 – 12
Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)

Each set of dumbbell snatches must be completed with half the reps on one arm before switching to the other arm for the second half.

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Strength:

Gymnastic Strength:

Rx+: Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + Strict Ring Muscle Up

Rx: Strict Ring Muscle Up + Strict Ring Dip + Strict Chest to Ring Pull Up

Fx: 5 – 10 Strict Pull Ups (Some C2B if possible) + 5 – 10 Strict Ring Dips (Assisted if needed)

Scaled: 5 – 10 False Grip Ring Rows + 5 – 10 Hand Release Push Ups

Conditioning:

5 Rounds
400m Row
5 Power Cleans (185/125) (Fx: 135/95) (Rx+: 225/155)
Rest 1:00

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Strength:

E3MOM 15
Back Squats
1: 2 @80-85%
2: 2 @80-85%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @85-90%

Conditioning:

AMRAP 11
11 Hand Release Push Ups
11 Burpees
22 Box Jump Overs (24/20)