Strength:

Deadlift
4×4@80-85%
1×4@85-90%

Rest 2-3 minutes between sets.

Conditioning:

3 Giant Sets
8-12 Ring Row Tempo (3013)
8-12 Strict Ring Dips
0:30-0:45 GHD Hip Extension Hold or Weighted High Plank

Strength:

For Time
10 Hang Power Snatches (95/65) (Fx: 75/55)
20 Air Squats
40 Double-Unders
Rest 1:00
10 Power Snatches (115/80) (Fx: 95/65)
20 Toes-to-Bar
40 Double Unders
Rest 1:00
10 Squat Snatches (135/95) (Fx: 115/80)
20 Push-ups
40 Double-Unders

Conditioning:

5 Rounds
High Plank 30 secs. weighted/ 30 secs. unweighted
Directly into
Max Unbroken Push-ups
Rest 2 minutes between rounds.

Strength:

Clean & Jerk Complex
E3MOM 21
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + Split Jerk (ME)

Conditioning:

For Time
30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
30 Abmat Situp
20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
40 Abmat Situp
10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
50 Abmat Situp

Finisher:

For Time
30/25 Cal Bike
7 Rope Climbs

Strength:

Back Squat
E3MOM 15
Set 1: 4@75-80%
Set 2: 4@80-85%
Set 3: 4@80-85%
Set 4: 4@80-85%
Set 5: 4@85-90%

Conditioning:

400m Run
21 Deadlifts (115/80) (Fx: 95/65)
15 Overhead Squats (115/80) (Fx: 95/65)
9 Bar Muscle-ups
400m Run
18 Deadlifts (115/80) (Fx: 95/65)
12 Overhead Squats (115/80) (Fx: 95/65)
6 Bar Muscle-ups
400m Run

Time Cap: 18 minutes
Rx+: 135/95

6:30 PM
Functional Movement for Pelvic Health Seminar. DETAILS >>

Strength:

E2MOM 20
3 Power Snatches
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Set 7: 80%
Set 8: 85%
Set 9: 85%+
Set 10: 85%++

Conditioning:

AMRAP 3
40/35 Cal Row (Fx: 30/25)
Max Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Rest 3:00
AMRAP 3
30 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Max Kipping Handstand Push-ups (Fx: Max Kipping Handstand Push-ups)
Rest 3:00
AMRAP 3
20 Handstand Push-ups, (Fx: 10 Handstand Pushups)
Max Calorie Row