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

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Strength:

E3MOM 12
16 Deficit Push Ups (Fx: Hand Release Push Ups)
16 Banded Face Pulls

Conditioning:

21 – 15 – 9

Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
Burpees Over the Bar

Time Cap 16:00

Strength:

E3MOM 18
1 Snatch Balance + 4 Overhead Squats (↑)

Conditioning:

3 Rounds

15 Toes to Bar
15 Each Arm Dumbbell Front Rack Lunge (Rx: 50/35) (Fx: 35/20)

Strength:

E3MOM 15
6 Deadlifts @65-70%

Conditioning:

AMRAP 7
30 Air Squats
20 Kettlebell Swings (32/24) (Fx: 24/16)
100m Run

Strength:

EMOM 16
1 Thruster (ME)

Conditioning:

75 Hang Power Snatch (Rx: 95/65) (Fx: 75/55)

Every time you Break:
10 Box Jumps (Rx: 30/24) (Fx: 24/20)

Time Cap 15:00