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)

Strength:

20 min. to establish:
8RM Back Squat

Conditioning:

AMRAP 8
6 – 12 – 18 – 24…
Toes to Bar
Between Rounds:
10 Kettlebell Swings (32/24) (Fx: 24/16)
10 Hand Release Push Ups

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Strength:

Every 1:30, Alternating Movements
4 Rounds
1: 5 Weighted Strict Pull Ups (↑)
2: 5 Weighted Strict Ring Dips (↑)

Fx:
4 Rounds
1: 3 – 5 Strict Pull Ups
2: 3 – 5 Strict Ring Dips

Conditioning:

12 Rounds
With a Partner, Alternating Movements
300/250m Row
25 Air Squats
200m Run