Strength:

E3MOM 15
On Each Arm: 4 Tempo Dumbbell Bench Press (30×3) + 4 Dumbbell Bench Press (A)

Conditioning:

12 – 9 – 6

Burpee Bar Muscle Ups (Fx: Burpee Chest To Bar Pull-ups)
75 Double Unders After Each Set

Conditioning:

E5MOM 40

1: AMRAP
10/7 Calorie Row
10 Alternating Pistols (Fx: 20 Air Squats)
2: Max Distance Run Using 200m Route
3: AMRAP
10/7 Calorie Assault Bike
10 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Max Distance Run Using 200m Route

Strength:

E2MOM 12
First 5 Sets: 5 Push Press @65-70%
Set 6: Max Unbroken Reps @65-70%

Conditioning:

AMRAP 1:30
Ski Erg Calories

Finisher:

5 Rounds

5 Strict Toes To Bar
10 Each Side Kettlebell Side Bends
1:00 Goblet Wall Sit (AHAP)

Strength:

E3MOM 15
6 Deadlifts @70-75%

Conditioning:

5 Rounds

20 Jump Switch Lunges
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 American Kettlebell Swings (32/24) (Fx: 24/16)
20 Sit Ups

Strength:

4 Rounds
10 Strict Pull Ups (Fx: 5 Strict Pull Ups) (Rx+: Strict Chest to Bar Pull Ups)
:15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold)
Rest 2:00

Conditioning:

AMRAP 12

50 Double Unders
10 Strict Handstand Push Ups (Fx: Kipping Handstand Push ups)
200m Run