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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)

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Strength:

E3MOM 15
4 Back Squats (ME)

Conditioning:

AMRAP 9

3 – 6 – 9 – 12…
Burpees Over the Kettlebell

After Each Set of Burpees
5 Each Arm Kettlebell Front Squats (Rx: 32/24) (Fx: 24/16)

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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:

4 Rounds

30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
600m Run
Rest 1:00

Core Strength:

5 Rounds
10 Weighted Sit Ups (↑)
10 Russian Twist (Same weight as sit ups)