Strength:

20:00 to Establish:
1RM Squat Clean

Conditioning:

4 Rounds
36 Double Unders
18 Push Ups
9 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Conditioning:

For Time:

1000m Run
30 Chest to Bar Pull Ups (Fx: Pull Ups)
30 Kettlebell Swings (32/24) (Fx: 24/16)
800m Run
20 Chest to Bar Pull Ups (Fx: Pull Ups)
20 Kettlebell Swings (32/24) (Fx: 24/16)
600m Run
10 Chest to Bar Pull Ups (Fx: Pull Ups)
10 Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
5 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Kettlebell Swings (32/24) (Fx: 24/16)
200m Run

Finisher:

Core Strength:
3 Rounds:
:45 Hollow Hold
15 V-Ups
:30 Hollow Hold 
10 V-Ups
:15 Hollow Hold
5 V-Ups
1:00 Each Side Wall Calf Stretch

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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.