Strength: 

E3MOM 15
8 Back Squats (ME)

Conditioning:

E2MOM 16
1: 15/10 Calorie Assault Bike (Fx: 10/7 Calories)
AMRAP Toes to Bar
2: Rest
3: 10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Toes to Bar
4: Rest

Strength:

3 Rounds 
5 Each Arm Kettlebell Strict Press
50m Each Arm Kettlebell Suitcase Carry
5 Each Arm Kettlebell Front Rack Squats

Conditioning:

50 Burpees

– Then –

5 Rounds
10 Hand Release Push Ups
14 Back Rack Lunges (Rx: 95/65) (Fx: 75/55)

– Then –

50 Burpees

Time Cap 16:00

Conditioning:

AMRAP 30

20/15 Calorie Row
15 Push Press (Rx: 115/80) (Fx: 75/55)
10 Overhead Squats (Rx: 115/80) (Fx: 75/55)

Rest 2:00 After Each Completed Round

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Strength:

E3MOM 15
8 Deadlfits @65-70%

Conditioning:

21 – 18 – 15 – 12 – 9 – 6 – 3
Toes to Bar
Box Jump (24/20)

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Strength:

EMOM 7
5 Strict Press (↑)

Conditioning:

E3MOM 24

E3MOM 24
1: 20/15 Calorie Assault Bike
AMRAP Burpees Over The Dumbbell (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: 20/15 Calorie Ski
AMRAP Single Arm Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest

Swith arms every 10 reps on DB Thrusters.