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Conditioning:

AMRAP 39
1600m Run (Fx: 1000m Run)
32 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
32 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength:

EMOM 15
1: 10 Floor Seated Dumbbell Press
2: 20 Banded Bicep Curls
3: 20 Banded Tricep Extensions

Conditioning:

AMRAP 11

20 Toes To Bar (Fx: 10 T2B)
20 Alternating Dumbbell Hang Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)

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Conditioning:

E2MOM 36

1: 30/25 Calorie Row (Fx: 25/20) (Rx+: 35/30)
2: Rest
3: 15/10 Calorie Ski Erg (Fx: 10/7)
AMRAP Wall Balls (20/14) (Rx+: 30/20)
4: Rest
5: 30/25 Calorie Bike (Fx: 25/20) (Rx+: 35/30)
6: Rest

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Strength:

E3MOM 15
4 Deadlifts (ME)

Conditioning:

21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
42 – 30 – 18
Box Jumps (24/20)

Time Cap 13:00

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Strength:

EMOM 15
1 Push Press and 1 Push Jerk (↑)

Must be touch-and-go.

Conditioning:

AMRAP 10

10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Single Arm Overhead Dumbbell Lunge (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)