Strength:

E2MOM 20
1: 5 Bench Press (↑)
2: 10 Ring Rows

Conditioning:

4 Rounds
8 Back Rack Lunges (135/95) (Fx 95/65) (Rx+ 165/115)
16 Burpees Over the Bar

Strength:

E2MOM 10
Strict Press
1: 5@65 – 70%
2: 5@70 – 75%
3: 5@75 – 80%
4: 5@75 – 80%+
5: 5@75 – 80%++

Conditioning:

7 Rounds
Work 2:00/Rest 1:00
AMRAP
15/12 Calorie Row (Fx: 12/10)
12 Russian Kettlebell Swings (32/24) (Fx: 24/16)
9 Handstand Push Ups (Fx: Hand Release Push Ups)

Strength:

E3MOM 15
1 Power Clean + 1 Hang Power Clean + 1 Power Clean (ME)

Must be touch and go.

Conditioning:

AMRAP 11
22 Alternating Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20) (Rx+: 70/50)
11 Chest to Bar Pull Ups (Fx: Pull Ups)

Conditioning:

EMOM 30
1: 15/12 Calorie Ski Erg
2: 15/12 Calorie Assault Bike
3: 200m Run
4: 1 Squat Snatch (ME)
5: Rest

Strength:

EMOM 12
1: :15 – :30 Paralette L-Sit Holds (Fx: Tuck Holds)
2: 10 – 20 Wall Facing Shoulder Taps (Fx: Pike Position on Box Shoulder Taps)
3: 10 – 20 Seated leg lifts over KB
4: 100m Jog

Conditioning:

6 Rounds
14 Burpees
7 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)