Strength:

3 Rounds for Quality
:30 Hollow Hold
10 Tuck ups
10 V-ups
5 Candlesticks
400m Row

Fx:
:30 Tuck Hold
15 Tuck ups
5 Candlesticks
400m Row

Time Cap 15:00

Conditioning:

AMRAP 12
10 Hand Release Push Ups
8 Chest to Bar Pull Ups (Fx: Pull Ups)
6 Hand Release Burpees
4 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Conditioning: 

EMOM 30
1: 20/17 Calorie Assault Bike (Fx: 15/12)
2: Max Reps Wall Balls (20/14)
3: 80 Double Unders (Fx: 50 DUs)
4: Max Reps Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: Easy Ski Erg
6: Rest

Strength: 

E2MOM 10
Deadlift
8@60-65%
2×8@65-70%
2×8@70-75%

Conditioning: 

AMRAP 9
20 Weighted Sit Ups (20/14) (Fx: 14/10)
10 Back Rack Lunges (135/95) (Fx: 95/65)

Conditioning: 

“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull Ups

Strength: 

EMOM 15 
1: 15 Hollow Body Shoulder Flexion 
2: 0:45 weighted Plank 
3: 10-15 Tempo Bicep Curls (4031)

Strength: 

E2MOM 20
1: 8 Bench Press @70 – 75%
2: 8 Pendlay Row (A)

Conditioning:

6 Rounds
25 Air Squats
20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)