Strength:

E3MOM 15
6 Each Arm Tempo Dumbbell Bench Press (30×3)
1:00 High Plank

Conditioning:

5 Rounds

12 Box Jumps (30/24) (Fx: 24/20)
6 Power Snatches (155/105) (Fx: 115/80)
Rest 1:00

Strength:

“12.4”

AMRAP 12

150 Wall Balls (Rx: 20/14)
90 Double Unders
30 Ring Muscle Ups

Conditioning:

4 Rounds for Quality
100m Each Arm Kettlebell Overhead Carry
:15 – :20 L – Sit Hold
10 – 20 V – Ups

Strength:

EMOM 9
1: 10 Strict Ring Dips 
2: 15 Weighted Sit Ups (Rx+: GHD Sit Ups) 
3: 50ft Handstand Walk (Fx: 3 Wall Walks)

Conditioning:

3 Rounds
400m Run
20 Push Ups
200m Run
20 Dumbbell Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
100m Run
10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
Rest 1:00

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Strength:

E3MOM 18
3 Squat Cleans (ME)

Conditioning:

AMRAP 8
5 Strict Pull Ups
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)

Conditioning:

EMOM 40

1: AMRAP Calorie Assault Bike
2: Rest
3: AMRAP Burpee Box Jump Overs (Rx: 24/20)
4: Rest
5: AMRAP Calorie Ski Erg
6: Rest
7: AMRAP Box Jump Overs (Rx: 24/20)
8: Rest